| 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 | | 125.45 | 11.50 | 18.10 | 0.00 | 155.05 |
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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 | | 4.50 | 2.50 | 0.00 | 0.00 | 7.00 |
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Ran on the treadmill this morning. Kendra went up to SLC and left the two older kids with me. So I had no choice. Steady pace, then dropped down to Marathon pace 6min.
7 more this evening. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Great run from Enterprise Reservoir down to Veyo. When I have more time I'll mrite More. |
| 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 | | 19.20 | 0.00 | 0.00 | 0.00 | 19.20 |
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Hot, Hot, Hot! Went out too late this morning - Easy 10.5 in 103 heat.
Club run tonight @ 8pm
Another Hot run tonight. Started to have hydration issues again before we snagged some water from the golf course. Easy 9.2 |
| 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 | | 10.25 | 2.00 | 0.00 | 0.00 | 12.25 |
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Easy run in the reserve 5 miles.
Easy 5 on the treadmill - stepped it up to marathon pace for 2 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Set the alarm to get out and go with the morning speed group this morning at the SCHS Track. However, I ended up not setting the alarm to am. So it didn't go off this morning and I ended up getting there late. Only 4 miles.
Evening - had company come into town. |
| 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 | 4.00 | 0.00 | 15.00 |
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Morning run out in the reserve.
Evening run down the marathon course nice steady pace. |
| 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 |
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7 miles out in the reserve morning.
8 Miles tonight with the club. Bill, Steve O, Ruth. Ran into downtown around Worthen Park, Up The Hill and back to the store. |
| 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 | 2.00 | 1.00 | 0.00 | 14.00 |
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Morning rum from Summit At 6am - headed out towards FT. Pierce Wash for 7.5 miles then headed back to Summit. Nice gradual uphill on the way out and nice down on the way back. Had a good little group show. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 in the morning was going to get out and get more in the evening - The week has been crazy. |
| 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 | | 4.50 | 3.00 | 0.00 | 0.00 | 7.50 |
| 7.5 in the morning on the SCHS Track. |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Starting to feel a little wierd not running very much this week - kinda feeling like a slacker. |
| 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 |
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Massage in the morning -
Evening workout with the club. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles with Clyde and Logan in Tropic. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Bryce Canyon Half Marathon (13.1 Miles) 01:16:57, Place overall: 11, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
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We'll I'm finally posting my Bryce Canyon Half Results. Overall it's a new "old man" PR. However, I was expecting to run about a min faster. After looking back at my training I understand what my problem is and I'm going to fix it.
1st mile- 6:03
2nd mile- 6:05 (12:08)
3rd mile - 5:13 (17:22)
4th mile - 5:22 (22:44)
5th mile - 5:34 (28:19)
6th mile - 33:54 (33:54)
7th mile - 5:50 (39:44)
8th mile - 5:59 (45:43)
9th mile - 6:15 (51:59)
10th mile - 6:04 (58:04)
11th mile - 6:14 (1:04)
12th mile - 6:12 (1:10)
13th mile- 6:09 (1:16:40)
13:1 End Race (1:16:57) |
| 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 | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
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7 miles easy this morning from the house down into town and back. Really humid out.
7 miles on the treadmill - evening
Also, I just posted my Bryce Half Splits.
Last Fri I went over to Desert Palms Fitness Center and got my metabolic rate and Vo2Max testing done. I found that my training needs to be a little different than I originally thought. I thought I needed more speed and tempo work - the test told me I needed more time in Zone 1 and 2. Zone 1 for me is between 155-161, Zone 2 between 161-167. Basically it's saying I need to do more base.
I was really surprised that my Vo2Max read at 86.1. However, it really doesn't mean much if I don't have the right training behind it. It said my Max HR was 181. I think that might be a little off - I'm pretty sure I've had it higher than that before. However, at the time I thought I was going to shoot off the back of the treadmill. I'll have to scan my reports and post them on the blog.
I was really impressed with everyone over at Desert Palms. They really took time to explain the system and the data the test printed out for me to follow. If your interested in doing the test just give me a call at the store. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(34) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 125.45 | 11.50 | 18.10 | 0.00 | 155.05 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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