| 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 | | 323.85 | 11.00 | 25.55 | 4.00 | 364.40 |
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| AM - Track workout.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 15 miles easy
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 10 Miles Easy
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Abraham Lincoln 4th July Run 2.0. Due to fires up in Enterprise we ran the Navajo Loop. Felt like crap the whole run. Took it easy, got dropped by Clyde, Hayden, Ashley. Ended up running with Lex.
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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 - Got up and ran an Steady 10 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Easy 10.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| AM - Woke up feeling a bit sick. Kendra had a temp. Texted Hayden and asked him to head-up track.
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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 | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| Decided I needed to stack the miles the next two day to hit my goal for the week.
AM - 15 miles.
PM - 10 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 | | 17.00 | 0.00 | 3.00 | 0.00 | 20.00 |
| AM - Tempo with the club. Ran down to the DC and ran back. Started the tempo and soon discovered It wasn't going to be too great becuase of doing 25 yesterday. After the first 2 miles I decided just the cruise it in. I think I ended the tempo around 6:15. Blah.
PM- 5 pretty tired.
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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 - 5 Miles in the morning.
PM - 5 Miles in the Evening.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - 10 miles. Slept in and didn't get out for a run until 11:30am. Pretty hot out. Decided to do about 5 miles a bit quicker, first 2.5 miles were in the mid 5:40's then I started feeling like I had heat-stroke - It didn't go too well, but I got it done.
PM - Went back out and did an easy 5 to get to my goal of 80.
Still feeling like I'm struggling to get my miles up to only 80. Achillies is pretty tight and just feel like I'm dragging. It didn't help that I wasn't feeling good on Monday night and Tues and I was playing "catch-up" the rest of the week to hit my goal. I'm hoping I'm going to snap out of it soon. Still being consistent with my strength and core work.
Next week the goal is to hit 85-90 miles. Hit a solid 6 mile tempo (low 5:40's - high 5:30's) and get my Sat miles back up to 19-20 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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - Ran out towards the SG airport, via Sun River and back. Solid easy pace. Started feeling a bit thirsty towards the end of the run.
Spent some good time stretching last night and rolling out my back and hips. Felt a bit tight - I might have over done it a bit.
Nice morning, but humid. 14 miles.
pm - 5 miles, bloomington loop extended. Steady pace. Felt pretty good. Came home and stretched.
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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 | | 9.70 | 0.00 | 5.30 | 0.00 | 15.00 |
| Am - ran to the track from the house. today's workout was 400@5k pace, 400@marathon pace for 30 min sustained. 5:39 ave for the 30 min 5.3 miles. Stairs then cool down. Pretty happy with the day the humidity just about killed me though. Came home and added a bit to even out to 15 for the morning. 15 total |
| 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 | 0.00 | 0.00 | 0.00 | 12.00 |
| AM - Zen trail extended with Michael. Ran over to Tonaquint and met him and ran from there. Pretty steady pace - He's a much stronger climber than I. Plus, I shouldn't have worn my Hoka's. My ankles and feet were rolling all over the place. At one point I thought I was going to bust up my leg. Never again. A little cooler this morning but still humid. 12 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 | | 9.75 | 0.00 | 5.25 | 0.00 | 15.00 |
| AM - Tempo run with the club. Really nice morning, still a bit humid. I almost didn't make it out of bed, but somehow managed to put my feet on the floor and get up. Drove over a little early to get in a longer warm-up.
Tempo Run 5.25 miles:
5:57 (getting warmed up), 5:39, 5:36, 5:42 (started feeling weak), 5:42, 5:42
Even though it was a bit cooler about half way in I just felt tired. I'm thinking it could just be jumping my miles up or left over fatigue from the track workout on Tues. Which was basicly a tempo workout. Probably a mix of both.
Ended up with a cool down with the group then running the mayors loop again for 15 miles total 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Am- few miles on the trail, few on the road up AF canyon by our campsite. Great morning! I think I'm going to move in the summers.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Ran from the campground over to Cascad Springs. Everything was either up or down. My quads and lower back felt a bit jacked after. Sunburn. 15 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 | | 18.20 | 0.00 | 0.00 | 0.00 | 18.20 |
| AM -Ran from the campround to the Timpanooke Trailhead and up to the top of Mt. Timp. The day started overcast so I didn't wear a hat or sunscreen, the weather changed and I got burned again.
This run is one of my favorites - the trail is nice and runnable, streams, flowers and amazing views. It really makes me wonder what I'm doing in St. George during the summers. There are so many other trails I want to hit up in that area as well. The climb up went decent. No records but pushed a bit on the way up and kept a steady pace on the way down. Also got some great pictures.
18.2 round trip.
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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 | | 0.00 | 11.00 | 0.00 | 0.00 | 11.00 |
| AM - - Mayors loop extended. Felt good for the first 7 then my back and hips were getting tight. I didn't spend any time stretching after the run yesterday, packed everything up and drove in the car for a few hours. I plan on taking some tim today to get things worke out. 11 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 | | 6.00 | 0.00 | 7.00 | 0.00 | 13.00 |
| AM - Skipped Club Track this morning becuase Kendra and I are taking off for a few days and
I wanted to get in a good tempo this week. Plus my legs are a little beat-up from Sunday's
run and I didn't think it was smart to get on the track with them feeling the way they do.
Clyde, Logan and I met-up for the old tempo loop. 7 miles of tempo. Clyde skipped this one
due to him doing the DesNews Half on Thurs. So Logan and I took off at Stahli Farm and did tempo down to almost the bridge on River rd. 5:42 ave - Here's the splits:
5:45, 5:37, 5:37, 5:47, 5:50 (started feeling residual from the weekend), 5:41, 5:39
Overall I'm happy I got out and got this done. A bit of a struggle once the legs started feeling fatigued from the weekend's leftovers.
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run - in lv |
| 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 - in lv |
| 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 - ran up to the Dino park and back. Saw Kendra at dc running and ran back home with her. 15 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 | | 24.20 | 0.00 | 0.00 | 0.00 | 24.20 |
| Am - met up with the club for 20 from the dc. Nothing special, just took it easy. The last 5 were in the 6:30's. Pretty humid out, happy to get it done. Pm - went out to get 4+ miles and bump above 80 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Dino park and back. Solid pace. Felt pretty good but ended up seeing a few people I new and stopped and talked. Temps were down a bit but still soaking wet at the end due to the humidity. Hips and lower back still bugg'n a bit. Planning on spending some time tonight working them out. 15 miles.
PM - Went out - no watch and just got another 5 miles done. Slow and Easy.
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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 | 4.00 | 15.00 |
| AM - Track workout this morning. Ran to the track from home and back. Really tired this morning. Didn't sleep quite at well as I would have liked. I think it could have been the strassburg sock I was wearing. At the start of the workout I had a hard time getting going, then I started sweating like a mad man. I never really felt like I was in any type of groove at all. Here's my splits:
72, 74, 74, 74, 74, 72, 71, 72, 73, 73, 73, 74, 75, 75, 74, 69
Last year's times 8/6/2013:
73, 73, 72, 72, 72, 72, 71, 71, 72, 72, 73, 72, 70
Not really where I would like to be and slower than last year but I did the workout and got it done. I think if I had someone a bit closer to my speed on the track I might be able to get them down a couple more seconds per lap. 15 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| AM - 5 miles. Bloomington loop extended. No watch.
PM - I was planning on going out again. After finishing up the store late I just couldn't get myself back out. I just wanted to stay home with the family. Pretty emotionally wiped after going to the funural for Terry Lusk. It's just sad stuff.
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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 | 5.00 | 0.00 | 15.00 |
| AM - Thurs morning tempo with the club. Ran down from the house to get some extra miles in. Warm-up. Wasn't sure if I was going to do 5-6 miles of tempo. Asked Clyde if he wanted to go 6 and didn't get a commit so, I figured I would just shoot for 5 (thank goodness). Haven't felt amazing this week so I wasn't too pumped for the run.
Since Clyde showed, I ended up taking off a bit quicker the first mile than I normally do. I usually keep it at 5:50-6:00 pace. I also was wearing my Garmin 910XT and I can never get an acurate read on my pace compared to my Garmin 250. The tempo ended up being decent - no big breakthrough. A little bit faster the last mile. Here's the spilts
5:41, 5:39, 5:35, 5:43, 5:28
Last tempo 7/17:
5:57, 5:39, 5:36, 5:42, 5:48
Clyde ran home right after and I cooled down with some of the group then ran home. 15 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 | | 323.85 | 11.00 | 25.55 | 4.00 | 364.40 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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