St. George Running Center - Run For Life.

June 2014

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics 2140 Lifetime Miles: 172.00
Asics 2140 2-17-09 Lifetime Miles: 36.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
248.500.0017.006.00271.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - Easy 10 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - Track workout with the club. 12x400m 

71, 76, 73, 73, 73, 74, 74, 73, 74, 74, 73, 73

Pretty consistant - 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - 2 miles out and back before going to cross practice with Isaac. 6.5 miles total at cross

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

AM - Tempo work with the club - took the first mile easy then picked up the pace:

6:05, 5:38, 5:35, 5:39, 5:34

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - Easy 5 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

AM  - Ran with the guy's + Ashley from sullivan park.  Nothing crazy, pushed the pace the last few miles. Hips and back were a bit tight. 6:34 ave.

Didn't really do well with the miles this week.  Happy about Thurs tempo.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - Mayor loop extended from the house.  Nice steady pace - 11 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.004.0010.50

AM - Track workout this morning. Seemed to struggle a bit - nothing crazy as far as time - 400M recovery for each interval:

400 - 74

800 - 2:34

1200 - 3:55

1600 - 5:22

1200 - (2:43 - ended up cutting it short and running to the bathroom)

800 - 2:38 - Feeling the aftermath of sitting on the throne for too long.

400 - 74

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - Run with Kendra in the morning. 5 miles

PM - Late Easy Run. 5 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.005.000.0018.50

AM - Club tempo run.  A little bit warmer this week than last.  I felt like I was struggling a bit more this week and working harder than last week. Ended up being 5 seconds faster overall this week from last. Swallowed a million bugs and had a billion on my chest and stomach:

5:58 (took the first mile easier, warm up), 5:36, 5:36, 5:39, 5:35

PH - Went back out and and did 10 out and back.  Steady pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - Just went out and did and easy 10 mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Didn't get out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

AM - Mayors loop from the house extended. Really nice morning.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.003.000.0012.50

AM - Track workout.  Was planning on doing 8-10 x 800m but was not feeling it and only did 6.  I also forgot my watch.  Not the most productive work out.  I think I was hitting about 2:32- 2:34. 9.5 total miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - easy 10.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.000.0011.00

AM - Went to bead last night with a head ache and ended up sleeping through running club tempo.  I woke-up late and knew I needed to get out and get my workout in.  Decided to do the old tempo lop from the house.  Started down at ManofWar ran up the path across the bridge to River Rd and back down towards the confluence trail head.  6 Miles total. Took it easy the first two and then tried pushing the last 4.  5:59, 6:04, 5:43, 5:45, 5:36, 5:26

Pretty happy with the workout and being able to hammer out the last mile.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy 5 miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

Met-up with the club.  Ended up running with Hayden, Clyde and Aaron.  Bike path, Bloomington hills, Little Valley, The Fields and back. Solid pace. Clyde was nice enough to put out some waters and gu's at his house that we grabbed.  By the time we got to Treasure Valley park I had to hit the bathrooms.  Clyde continued on so he could extend and get in 22  and we ended up going down to Sandia Dr. and back for a total of 19.  I was able to keep it pretty solid until about 16.5 with a 6:15 ave and decided to shut it down and cruise it in the last 2.5 miles at 6:40-7:20.  Saw Kendra and the girls at Maverik and ran with her for about a 1/4 mile.

Really happy with the run.  The goal next week is to keep dropping my tempo pace a bit and hit 80 miles for the week.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM - 5 miles with kendra

PM - Went out with Aaron and Hayden - pretty warm out and beat me up a bit. 10 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.002.007.50

AM - Feeling really tight, burned out.  Just kinda took it easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

AM - Just went out and did 5.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.000.0015.00

AM - Ran down to tempo with the club. Didn't bother taking the watch.  Didn't want to put any pressure on myself.  Took of really easy probably 6:20's for the 1st 2 miles - then picked it up and tried to catch the other guys. Was able to catch up and just stayed with them. 15 miles - 3 miles tempo

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

AM - Easy 10 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
19.000.000.000.0019.00

AM - Since I felt so lame this week I just wanted to take it easy. Went out with the club and just got it done. 19 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

AM - Woke up and stretched a bit, went out and felt great! It's been a while - I'm happy I'm feeling a bit better.  

 

PM - 5 Miles Evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
248.500.0017.006.00271.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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