| 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 | | 338.00 | 0.00 | 21.25 | 9.00 | 368.25 |
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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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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AM - Got up and ran with the boyz. It was good chatting and getting up early to get some miles in. Really nice morning with Logan and Dave. After we got back from the run Clyde was heading out for a swim and ride. So, we chatted with him for a while. 10 miles.
AM2- After getting home from the run at 7am I went out and did another 7 with Kendra around the Confluence loop - extended.
I was so happy to have all my miles done before 8:30 in the 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 | | 10.00 | 0.00 | 6.00 | 0.00 | 16.00 |
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AM - Got up early and went out and did an easy 6 miles around the bloomington loop extended. Just took it easy knowing I had a tempo planned for evening.
PM - Ran home from the store - bike-path - long way. 10 miles total. Did 3 miles, 2 miles, 1 mile. I wanted to split up the workout and keep my overall up for more total miles.
3 miles - 5:25, 5:33, 5:38
about 800 recovery
2 miles - 5:32, 5:36
about 800 recover
1 miles - 5:25
Overall I was really happy with this workout and feel I accomplished what I set-out to do. |
| 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 |
| PM - Ran home from the store via River rd. took it really easy. I was pretty tired from a full day at the store and my hips were still a bit tight from yesterdays tempo. 8 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM - Went out early and did 20 up and back on the bike-path. I wanted to get it done so we could go out and watch everyone at the Half Ironman. I ended up ave about 7 min pace. My watch was a little off due to slowing down to run with the Kendra and the kids for about 1.2 miles to the confluence park. It was great seeing them out there as I came around the corner by Barefoot Gym.
Really happy about getting this done on my own. I'm never really fond of doing 20 by myself. I planned on doing this run carb depleted with only water. I was really happy that I felt just fine. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - Club run this morning. Not too many people showed. Mike, Jenna, Kendra and I. Ended up extending for 10. Really happy with how I feel coming off of last weeks miles. I thought I was going to feel a little more run down. I'll take it. PM - Ran home from the store at 7:30pm. Pretty tired from a long day and working on the build-out. Just took it easy and got home. 8 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 | | 12.50 | 0.00 | 0.00 | 3.00 | 15.50 |
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AM- Track workout with the club. We did 6x800's w/400 recovery today. Another good group today. 2:33, 2:33, 2:31, 2:31, 2:32, 2:31 Really happy with getting this done with. Once I got myself warmed-up, my stomach started acting up from my Nachos I had after getting home late last night. Oh, man I need to cut back on the Mexi food. PM - Ran home from the store. Crazy wind in my face the whole time, just tried leaning as much as possible. Also, my lower back and hips were super tight. Not a fun run and very happy to be done for the day. 8 miles
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| 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 | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
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AM - Ran with the guys this morning. Had a couple good laughs. Felt a bit tired most of the run and the hip was bugging a bit. Nice morning however. 10
AM2 - Came home and went out with Kendra for another 6.5. She was feeling a bit beat-up from her massage last night so we didn't go too fast. It always fun running with Kendra and just chatting without being interrupted every 10 sec by the little ones. 6.5 |
| 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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PM - No run this morning. I got home last night at 7pm, laid down at 8pm then woke up at 7am. I honestly can't remember the last time I slept that long. I decided to just take the morning off and run tonight.
Ended up running home from the store. My SI joint was acting up so I didn't push too hard. 8 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Really nice morning. I wish it could stay like this all year. 3 loops around Bloomington. I have no idea why I decided to loop 3 times but it sounded good. Plus a loop around the block to make it 10. The hip is still bugging a bit, but started feeling good around mile 6. 10 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 | | 19.25 | 0.00 | 3.00 | 0.00 | 22.25 |
| AM - 19 with Logan and Dave. Did 6 miles of tempo - My SI joint really acted up and ended up only doing about 3 miles worth. IT really sucked, I'm pretty tired of this thing acting up. 19 miles back to the store and I ended up extending it 3.25 to make it 90+ for the week.
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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 - Got up and ran with the club 6 miles then headed for the store. Really nice morning out. 13 miles total. PM - Ran home via River Rd. steady pace - really tired after working all day on the store expansion. 8 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 | | 2.00 | 0.00 | 0.00 | 6.00 | 8.00 |
| AM - Really tired from work and the miles yesterday. I almost didn't wake up for speed work this morning. 5 x 1200. I started off doing well but by the 3rd repeat the wheels started coming off and lost all energy. I think I just have been doing too much. I was really happy to get the workout done. PM - No run. Just too tired after working on the store.
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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 - Didn't wake up and run with the guys. I ended up getting home from the store last night at 8pm, fell asleep at 8:30 and didn't wake up until 8am. I haven't slept like that forever. I'm glad I'm letting my body rest. I did go out after waking up and did a quick 10 miles 6:40 pace on bike path.
PM - No Run. Just cam home and slept.
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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 | | 11.25 | 0.00 | 6.25 | 0.00 | 17.50 |
| AM - Easy 6 miles in the morning. Another wonderful St. George morning. Easy pace. Just getting legs ready for tonight. PM - Met A'Aron at the house for our Thurs. evening tempo. Warmed-up down to the bike path and ran into Cody, Bill, and Dustin. Chatted with them until we started the tempo. I planned to start off a little slower today and hold a more consistent pace during the whole tempo. The plan worked well, except for the wind on the way back. 5:48, 5:55, 5:50, 5:48, 5:55. 5:50, 5:32 (last .25). I really felt like I was working too hard the last 2.5 miles in the wind.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| AM - Ran the Bloomington loop then headed down to Sunriver along the river and back home.. 6.5 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Clyde and I met up at the SG Marathon finish and shuttled a car up 20 miles to run down the course. After we stopped and both had a pit-stop we got rolling. My ITband was acting up a bit at first then the hip and lower back followed. I never really felt smooth the whole run. So, nothing exciting happened, just happy to get it done.
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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 |
| PM - Ran home from the store long way through the Washington Fields, Little Valley, Desert Hills, to Bloomington. 14 miles. Hips and back was bugging. Temps were in the 80s so it wasn't too bad. 14 miles. |
| 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 |
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AM - Track work with the club. Ted put together a little different workout for today that involved squats, jump rope, stair and running the grass. It was not easy. I think I was able to get in about 3 miles of tempo overall. 8 miles total. PM - Working on the store buildout this week, I'm not sure how many evening workouts I'm going to get in. No 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| AM - 11 miles with the guys this morning. Really nice morning and get out and get it done. Started to extended a bit with Logan but Kendra got back early for the pickup. |
| 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 | 6.00 | 0.00 | 11.00 |
| PM - Tempo with Aaron. Nothing exciting, about the same as last week. The wind seemed to be a bit stronger towards the finish. Saw Bill, Dustin, Cody, and Logan while we were out on the run and actually ended up running with Billy Dustin and Cody back to the house. |
| 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 - Early morning run. Went out and ran the tempo loop with and extended it around the Bloomington loop for 13 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| AM - Met up with the club at the Man of War Trail head and car pooled up to Coral Canyon and ran back down. Nice steady pace, about 6:30 pace most the way. Ran with Bill and Richard most the way. Really nice morning out. I'm loving this time of year. We also saw half the town out running or cycling this morning as well. |
| 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 - Club run. We ended up doing the River/Bloomington loop from Confluence park. Ran mostly with Logan and ended up extending up into Bloomington Hills and made it 13 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - Track workout with the club. Ended up doing 400, 800, 1200, 1600, 1200, 800, 400 W/400 recovery between each lap. I almost didn't wake up in time due to the alarm not going off. So, we showed up late and only got in the dynamic stretches & strides for a warm-up. My hip was bugging pretty bad at first but eventually warmed up a bit. I just didn't want to push crazy hard and do something stupid with it. My splits were as follows: 1:14, 2:33, 3:55, 5:10, 3:52, 2:32, 1:12 I felt happy with the workout considering how my hip was feeling. I was able to keep everything fairly steady and still help up a steady pace on my mile. Cam home and ran about 2.5 with the kids. 10 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| AM - Got up and ran with the guys, minus Holt. The temps were perfect this morning and we saw a ton of people out running. It always good chatting and joking with the guys. Ended up extended with Bill and Logan to make it 14.5. Came home and did another 2.5 running with the kids.17 total. I'm happy to be done for the day! |
| 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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PM - 11 miles w/ 6 mile tempo |
| 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 | | 338.00 | 0.00 | 21.25 | 9.00 | 368.25 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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