| 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 | | 226.33 | 13.10 | 8.00 | 0.00 | 247.43 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Race: |
3rd Annual SH Abraham Lincoln Memorial (17 Miles) 02:30:00, Place overall: 2, Place in age division: 1 | | 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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Good run this year. I forgot how hard the hills are on this coarse. Mr. Davis was blowing up the hills and making us look stupid. We had a record turn out for this year - 11 people.
Good times!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.15 | 0.00 | 0.00 | 0.00 | 18.15 |
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Got up early and hit the road. Went up to the Store, down to the river trail, to river rd, to 1440 S. over to the fields, up 300W. and back to the house. Felt Great. A little tight at first but I was fine after about 2 miles.
Got back out in the evening and did another 4 - almost got attacked by a stupid dog. Just about threw my hip out trying to kick it as it came at me. I think I'm going to run by that same house tonight with my putter - hopefully it comes out again :-o . . did I just say that out-loud. |
| 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 | | 9.81 | 0.00 | 0.00 | 0.00 | 9.81 |
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Easy run this morning. Did 4 miles then saw the PineView guys and ran a few with them. 9.81 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(6) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.18 | 0.00 | 0.00 | 0.00 | 11.18 |
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Good morning run with the BULL> He introduced me to his new friend - she's seems like a really nice girl.
6 miles.
Evening run. 5.18easy |
| 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 7 easy miles this morning. Pretty hot out. Store Loop from house. |
| 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 | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
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Morning run. Got out a little too late. Finished the run around 9:30 am and it was really starting to get HOT. Felt really good until I had to run up out of the fields in the heat. 14.5
4 miles late evening.
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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 | | 25.45 | 0.00 | 0.00 | 0.00 | 25.45 |
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Group run today. Everyone met up at the old store. We had about 20+ people this morning. Some ran 13 and we ran almost 20 (18.8) . For our 20 we started in Veyo, ran down Snow Canyon to SC PRKWAY, then back to the store.
My legs are feeling pretty good. Hip Flexors and lower back was a little tight coming down SC - I think a little more stretching will take care of it.
Pretty good run - However, Mike W. was having some balance issues he needs to figure out. It's amazing how well he's been able to run with so many "issues".
Evening run. Went back out and did a slow stretch-out run. Pretty happy with myself for getting back out to reach my goal for the week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Easy 14 - Felt a little slow from last week. Just took it easy. Started the run a little late - it was 91 degrees when I finished. HOT HOT! |
| 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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Was planning on running the same 14 I ran yesterday but saw Superfly about 7 - 8 miles into the run and ended up running with him the last half to his house. It's always easier running with someone else. Felt pretty good - a little warm towards the end. It's nice to know i'm done for the day.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run. Had a massage. Legs and back were pretty tight. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Easy Easy miles this morning. The body felt pretty jacked up from the massage yesterday. I had a hard time getting going.
8pm club run from store.
Virgin River Run. About Degrees cooler running down in the water. Good Times. 8.79 |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| easy 3 |
| 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) 01:19:53, Place overall: 18, Place in age division: 4 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 13.10 | 0.00 | 0.00 | 18.10 |
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Was really hoping to run faster than I did in 07 but that obviously didn't happen. I ended up 3 min slower. I think its just due to running too slow on training run, no speed work, and the SQ 50 last month. I think by just staying consistent and adding some speed work I'll be able to make some good gains.
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| 2007 BC HALF |
2009 BC HALF |
| 1st mile- 6:03 |
1st mile- 5:55 |
| 2nd mile- 6:05 (12:08) |
2nd mile- 6:03 (11:59) |
| 3rd mile - 5:13 (17:22) |
3rd mile- 5:30 (17:30) |
| 4Th mile - 5:22 (22:44) |
4Th mile- 5:37 (23:07) |
| 5Th mile - 5:34 (28:19) |
5Th mile- 5:46 (28:53) |
| 6Th mile - 33:54 (33:54) |
6Th mile- 5:47 (34:40) |
| 7Th mile - 5:50 (39:44) |
7Th mile- 5:59 (40:40) |
| 8Th mile - 5:59 (45:43) |
8Th mile- 6:16 (46:56) |
| 9Th mile - 6:15 (51:59) |
9Th mile- 6:34 (53:29) |
| 10Th mile - 6:04 (58:04) |
10Th mile- 6:20 (59:49) |
| 11Th mile - 6:14 (1:04) |
11Th mile- 6:31 (1:06:21) |
| 12Th mile - 6:12 (1:10) |
12Th mile- 6:42 (1:13:03) |
| 13Th mile- 6:09 (1:16:40)
13:1 End Race (1:16:57)
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13Th mile- 6:28 (1:19:31)
13:1 mile- 6:07 (1:19:53)
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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 | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| Strarted to go out but my legs we're jacked. Spent some time stretching. -RECOVERY-
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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 | | 11.11 | 0.00 | 0.00 | 0.00 | 11.11 |
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Still sore from Bryce. I seriously feel more beat-up from this Half than I did the SP 50. It's time to start doing some faster runs.
5.11 morning up in the desert.
6 miles out and back to the Church on RedCliffs. |
| 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 | | 4.38 | 0.00 | 3.00 | 0.00 | 7.38 |
| Went out a little late this morning and did a small speed workout. I knew it wasn't going to be too exciting just coming off of the Half on Sat. and it being 98 degrees - so I didn't expect much. Decided to do 3 miles at threshold pace. 1st mile - 5:36, I felt great the first half then my already tight legs started going limp.
2nd mile - 5:52, not too good. 1st 1/2 mile - 2:49, decided to do a half 2nd 1/2 mile - 2:47 Well over I'm just happy I got out and pushed myself a little.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Fields 14 mile loop. Still feeling a little sluggish. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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Great run with Dave. He wrote a nice description of the run - Check It Out. The Rattle Snake run-in was quite nerve racking - Dave had to throw everything he could find at the snake. The best hit was the 2" thick stick in the head - which still didn't move the snake. We ended up going around the snake to the right and Dave squirted water on it until it moved off the trail. 
For the week I was a little low on the miles - but I plan on hitting it hard next week.
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| 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 | | 13.00 | 0.00 | 5.00 | 0.00 | 18.00 |
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Easy 4 this morning.
Evening Tempo workout. 5 miles of tinman tempo @ 6:29. I was planning on 6 but shut it down early. 4 miles warm-up, 5 miles cooldown. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(5) |
| | 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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Got up a little late today - went out and did a easy 6.
Feeling a sick and achy all over - something is going on. |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still not feeling right. I hope to get out tonight for an easy run. I decided to bag my speed workout for the day due to how i'm feeling. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| Morning run 6 miles Group Run from store - 8.5
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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 |
| 10 miles 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 | | 226.33 | 13.10 | 8.00 | 0.00 | 247.43 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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