| 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 | | 348.05 | 7.00 | 20.00 | 4.00 | 379.05 |
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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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
| AM - Another hot morning. I wasn't able to get out early due to helping get my Mom's house ready for the renters moving in today. So, it was a bit warmer than I would have liked. Stopped for water a few times - nothing fast. My achilles is acting up a bit still and I'm getting pretty tired of it. 14.5 total.
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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 | 6.00 | 0.00 | 20.00 |
| AM - Tempo workout with the club. 50% humidity this morning - wasn't to excited about how everything was feeling during the warm-up. I was planning on just easing into to see how everything was feeling. Aaron took off really fast the first mile and it helped pull me along even though he was way faster. Here's how the spilts worked out: 6:00, 6:00, 5:55, 5:55, 5:55, 5:53 - the last 2 miles were pretty tough on me. I was soaking wet with sweat and felt like I was having to work way to hard to maintain. Overall I was happy to pull off the 6 miles and get it done in the heat and humidity. Ran home the long way. 14 miles total.
PM - Went out this evening with Aaron - Mayor's Loop extended. Talked Aaron into a nice easy pace. By the end of the run my whole body was covered in small black bugs. Not too hot but, humid. 6 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Am - easy run 7 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 | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| AM - Good fun group for the 4th. I decided to just take it easy and cruise through the run. ran mostly with Hayden, Kayden, Ben and Craig. Gunlock to Ivins extended. 18.5 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Up to the Dino park and back. Really easy on the way up a bit more steady on the way back. Still really humid. Temps weren't too bad. I'm feeling pretty good considering the miles bump last week. Planning on just playing it smart as I increase these miles. I was surprised to wake up with my Achilles feeling the best it has in a while. Hopefully I'm done messing with it. 15 miles.
PM - Went out this evening and did another 5 miles - legs felt pretty good. Temps still a lot better than the evenings last week. 5 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 | | 18.00 | 0.00 | 4.00 | 0.00 | 22.00 |
| AM - Running Club at the DSU Track. 1200x4-5. Ended up getting there a little early to get some extra miles in before everyone arrived. Ran a bit and chatted with Craig C. I planned to just cruise the intervals and not really push too hard. Ended up averaging about 3:57 - 4:02, about 5:20 pace for all of them. Cooled down a bit with Aaron and Derek then ran home. 16 total miles.
PM - Went out for 6 this pm with Aaron M. from the DC. Nice easy steady pace. 6 miles.
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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 | | 33.50 | 0.00 | 0.00 | 0.00 | 33.50 |
| AM - VIRGIN RIVER RIM TRAIL, Cedar MT. - Fun Times with Logan and Dave. Details to come.... http://holt.fastrunningblog.com/blog-All-day-33-Virgin-River-Rim-Trail-Ha/07-08-2015.html
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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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| AM - Got up and got the legs moving early. Felt a bit tired still but not too bad. 6 miles
PM - Went out this evening with Kendra and got in an easy 4 miles. Came home from the store this evening and just crashed into a deep sleep - crazzy dreams and all. I haven't slept like that during the day for a while. I think I should take more 2 hr evening naps. 4 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| PM - This evening I went out and did a quick 10 miles at Bryce Canyon. Kendra is running the Half tomorrow and I was able to get out while everyone was swimming. Amazing night - weather was perfect. 10.5 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| PM - Did it for the number. Wanted to hit 100 miles this week and got it done. Long day at Bryce Canyon Half, drove out to Boulder, then back to St. George. After getting the kids settled went out and loosened up the legs a bit for a steady 4 miles with 6x100M strides.
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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 | | 20.20 | 0.00 | 0.00 | 0.00 | 20.20 |
| AM - Went out early and got an easy 15 done out to the dino park. I had a hard time getting into any type of groove - in fact I don't think I ever did. A lot of people out this morning on the path. Saw Scott H. and chatted with him for a bit. Also, my hami started acting up a bit towards the end.15 miles.
PM - Went out this evening - pretty hot out. 5.25 miles.
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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 | | 4.50 | 0.00 | 0.00 | 1.50 | 6.00 |
| AM -Track workout. Woke up feeling like I wasn't doing too hot but managed to get myself going. Got to the track a little earlier to get a bit more of a warm-up than everyone else. I could tell I was a little off but didn't think it was going to matter. Started the first 800m and felt really smooth but by the end I was feeling dizzy and really strange. Took a slow recovery and tried again - same but worse. Tried one more time and decided to just shut it down and go home. I just felt so fatigued and dizzy. Ended laying down and sleeping for 3 hours and couldn't get going the rest of the day.
Kendra had been feeling sick the day before and decided I had some kind of bug.
3x800M - 2:29, 2:32, 2:34
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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 |
| Still feeling really weak - took the day off.
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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 - Woke up in the morning feeling quite a bit better. Decided to go out and get a run in. Went out with the club to tempo - but didn't run tempo. Ended up getting in 15 total miles.
PM - By the end of the day I was feeling weak again.
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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 fatigued and sick and decided to just forget about it and rest. Strange bug.
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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 |
| SAME.
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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 | 0.00 | 0.00 | 17.00 |
| AM - Went out in the morning with Kendra and did an easy 17 down the course and back to the house from Diamond Valley. Felt good. Took a nap during the day. 17 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 - Went out and got in 10 miles easy again.
PM - Tired again - decided not to go back out.
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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 | 0.00 | 0.00 | 17.00 |
| AM - Track work out with the club. Didn't want to over do it. Ended up with 3x 1 mile, 400 recovery. By the end of the workout I was soaking wet becuase of the humidity. 5:17, 5:22, 5:23 - I don't think I could have done anymore.
Long warm-up and cool down.
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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 | 0.00 | 0.00 | 6.00 |
| AM - 6.25 miles - out and back on the bike path.
PM - Ended up working this PM - didn't get back out.
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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 | | 9.00 | 0.00 | 6.00 | 0.00 | 15.00 |
| AM - Tempo run with the club. Warm-up, 6 Mile Tempo at DC - 5:59, 5:59, 5:47, 5:46, 5:50, 5:40. Pretty happy with the tempo - however, I didn't run much yesterday so I'm sure that helped a bit. Just happy to get out and push a bit. Cool down run. 15 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - I was planning on going out to the Hurricane 4 mile trail run/race this morning but didn't end up getting to be early and was feeling wiped out from my tempo early in the day so I decided to just get up and do my 15 miler out and back to the Dino Park. Took it pretty easy - hips are acting a little tight and robotic. I think it's just left over from pushing a little yesterday. Great morning - I'm loving these mild summer mornings. 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 | | 16.00 | 0.00 | 4.00 | 0.00 | 20.00 |
| AM - 20 miles from Tonaquint Park. Ended up thowing in 2 x 2 mile intervals at about mile 13. 5:37 pace, 5:38 pace. Hips were still pretty tight towards the end of the run - I don't think the intervals helped. Really nice morning.
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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 | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| AM - Easy 10 on the bike path. Met-up with Hayden and Aaron at DC and did 5 more with them back to my place - a bit faster pace than I wanted. They continued on and finished up their run. 15 miles.
PM - Went out with Hayden, Ashley and Aaron for an easy 6 at the DC. Had fun just chat'n.
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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 | | 11.50 | 0.00 | 0.00 | 2.50 | 14.00 |
| AM - Track workout with the running club 5x800M - 2:34, 2:31, 2:29, 2:31, 2:40 - On the 5th interval I was so fatigued. I mostly felt it in my my arms, shoulder were tensing up and felt like my form just went to pot. Like a bad dream. I've waiting for my body to catch up to bumping my miles up this month, but it still hasn't happened yet. Warm-up, Cooled down then came home and did another 3.5 - 14 miles.
PM - Was planning on meeting Aaron this evening but my Achillies was pretty jacked from speed this morning. Decided to play it cool and shut it down for the night.
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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 - Went out and did an easy 15. 75F - Great weather. Achillies was doing a bit better, but I really need it to be gone. Dino Park and back. 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 | | 13.00 | 7.00 | 0.00 | 0.00 | 20.00 |
| AM - Club Tempo. Arrived early and was able to get in 3'ish+ miles with Craig C before everyone else showed up. Not a very big group this morning. I think a lot of people are out of town or doing the Parowan Half this weekend. I woke up in a bad mood so I really wasn't too excited about the tempo but was able to somehow get myself going. Ended up cooling down with Aaron. Then came home and did another mile with Kendra. Here's how it went:
5:51, 5:49, 5:41, 5:42, 5:48, 5:51, 5:56
5:59, 5:59, 5:47, 5:46, 5:50, 5:40 - Last week
5:41, 5:39, 5:35, 5:43, 5:28 - Last year same day
The good new with this year's training is my tempo's are longer - the bad news is my speed is down a bit. I think the main reason is my weight is up about 8-10 lbs. If I can get that down in the next little while I think I will be doing well.
PM - Met-up with Aaron M. at the DC and did an easy 6 miles. Luckly it was a little overcast and the temps dropped right before we started.
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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 | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| AM - Ended up waking up late and ran out of time to get my 10 in. Nice easy pace. I'll have to get back out later.
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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 | | 348.05 | 7.00 | 20.00 | 4.00 | 379.05 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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