| 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 | | 312.30 | 0.00 | 8.50 | 8.00 | 328.80 |
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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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Running club - not very many of us this morning, which was suprising considering how hot it's going to be later on. Just chatted and had a good run. Extended 2 miles with Kendra, then started chatting with Dan Woodside and ran home with him 3 miles. Came home and got the Isaac and Isabel to go out 3 miles but Isabel's new shoes were bugging her so we turned around early and only went 2 miles. 13 total - 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 | | 10.50 | 0.00 | 4.50 | 0.00 | 15.00 |
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AM - Track workout with the club. 200m @ 5k Pace, 200M @ Marathon Pace for 30 min. I was surprised how tough of a workout this ended up being. It 's pretty much a tempo run at a varied speed. I was able to avereage 5:44 pace for the 30 min. and ran almost 4.5 miles. I was pretty happy with the run and fairly tired after.
PM-Got out late and did 6 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 - Missed getting up and running with the guys. Just went out and did an easy 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 | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
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AM - 7th annual Abraham Lincoln 4th July Run. We ended up meeting at 4:15 at the bottom of the Veyo Wall, jumped on the shuttles and headed up. Them temps at the pickup were about 92F - I think our hotest year yet. However, due to the overcast the temps actually started to cool a bit and were probably in the high 80's but the time the run was over.
The group, overall was a little faster this year. I ended up running with Superfly and Tom D. most of the way. We just chatted - mostly about triathlon stuff ( expecting too much without training enough, overtraining, benefits of running, etc.) For the hills I pretty much just sand bagged as much as I could without dropping off too bad. Clyde is starting to become quite the hill climber. After we got to the water drop I decided I wanted to try to beat my time from last year so I picked up the pace for a while until my hips and lower back started acting up and I had to slow.
Once we were done we soaked in the stream, took pictures and chatted with everyone else as they finished. Good times. 1:02 |
| 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 - Just went out and got in an easy 10 miles. I felt pretty good, except for my hip. |
| 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 | 4.00 | 0.00 | 4.00 |
| AM - Went out to help out with the Virgin River Trail run. The city of Hurricane dropped their support of the race so Tom D. and I got talking and decided to keep it alive. It ended up being a really fun event. I wasn't planning on running it so I could help with the finish line. However, as everyone was lining up Tom, asked why I wasn't going over and said they had enough people to help out. So I got my shorts on, lined up, tight hips and all and went out at 5:30 pace with Nephi. I really wasn't expecting much considering my head wasn't really in it and I didn't get any type of warm-up at all. Going into the second mile I pulled a little surge on Nephi and started picking up the pace a bit, but once we started on the dirt road going down into the canyon he came flying by. I just couldn't get the speed and hip flexion needed to keep up. He was able to pull a bit of a gap on me there. Once we got down to the river bottom I was able to gain on him again - I think he only had about 2-3 seconds on me but when we hit the up hill I had no power and just ended up eating the hill - worse than last year. The last 3/4 of a mile when we got back on the road I picked the pace back up and I could tell I was gaining a bit again, but I was still too far back to matter. I ended up with a 25:14, about 25 seconds behind Nephi and slower than last year. I'm still happy with the race, I felt aerobicly strong, I just couldn't seem to get goint with my hips. |
| 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 |
| AM - Didn't get many miles in last week. Concered about getting enough this week so I got up and went out for 7 this 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 | 0.00 | 0.00 | 10.00 |
| AM- Club run. Showed up early and got in 3 miles with Kendra. During the club run a ran mostly with Ben F. and chatted it up for a while. got done and extended a mile to make it 10. |
| 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 | 4.00 | 18.00 |
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AM - Track workout this morning. 8-10 x 800M. I really was feeling my hip this morning and just couldn't get going. I also forgot my garmin and was only using the stop-watch mode. The first two repeats I was way off 2:37, 2:36 then I started to get going a bit better but just never really seemed to flow this morning. 2:32, 2:33, 2:35, 2:35, 2:33, 2:34. Not really happy with this workout. I also was hoping to do 10 but due to my times being crap I just stopped at 8.
AM2 - Came home and went out and did another 9 onthe bike path. It started getting humid and I was sweating my braining out. I stopped at the Confluence tailhead to get a drink and these kids were looking at me like I was a freak. 18 total miles for 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today. Spent the day traveling out to NH with the family. Feeling pretty trashed from flying and driving all day. |
| 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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AM - Sleep! I love sleep. I was so tired last night and woke up feeling so rested. I planned on going out 10 miles and mapped a run on MapMyRun. I thought the whole time the run was taking forever - just thinking I wasn't familiar with the route and the humidity was making it feel tough. After I got back to Kendra's Mom's place I re-routed where I went and I actually went 15. No wonder I felt like it was taking forever. Oh well, just happy to have the run done. However, I was soaking wet when I got done. I think the humidity is 120% out here. I was having PTS from Ojai Marathon last year. It's going to take some getting used to. http://www.mapmyrun.com/routes/view/243985969 |
| 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 - Left from the cabin to go out and do 15 - took a wrong turn on the way back and ended up 1 hill top away, hitched a ride with this guy back to a main rd and was able to run back. Ended up just at 20 miles. Really long morning. 20 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 - Kendra needed to get in 18 this morning for her Marathon training and decided to just go with her. Averaged in the mid 8's. Great run along the river - it seriously makes the Virgin river look like monkey spit it so much larger and faster. Great run just chatting. 18 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| AM - Went out and did an 8 miles loop. Nothing special - just humid. |
| 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 | | 8.50 | 0.00 | 0.00 | 4.00 | 12.50 |
| AM - Speed work this morning. 16 x 400m. We went over to the track to get a workout in and they were doing work and it was closed so we went over to the bike path and did repeats back and forth on this one section. It wasn't ideal but it worked. There was a small hill and two 90 degree turns but it did the job. 79 (just couldn't get going), 76, 73, 74, 72, 74, 75, 75, 73, 74, 74, 75, 75, 75,74, 73 Really happy I got the workout done. I was totally soaking wet due to the humidity. Ran back to Kendra's brother's house to make it 12.5 miles total for 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 | | 60.00 | 0.00 | 0.00 | 0.00 | 60.00 |
| Just added the remaining total miles for the week. |
| 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 | | 45.00 | 0.00 | 0.00 | 0.00 | 45.00 |
| Not a very productive week. We did run up Mt. Washington and had an amazing experience. |
| 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 - Went out and did 18 with Kendra in NH.. |
| 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 |
| AM-16 miles - 2x7.5 mile loop in Laconia. |
| 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 |
| AM - Kendra and I went out and did an easy 3 miles in Peabody MA from the hotel room. Flying out 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 10 miles on the bike path. |
| 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 | | 312.30 | 0.00 | 8.50 | 8.00 | 328.80 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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