| 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 | | 239.57 | 6.00 | 9.00 | 3.00 | 257.57 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Not feeling good - throat problems w/ tiredness. |
| 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 | | 8.10 | 6.00 | 0.00 | 0.00 | 14.10 |
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Morning tinman tempo - 6:30 pace 6 miles - 2 mile warm-up, 1.5 cool. I thought my brains were going to sweat out of my head.
Went out for my 4 mile out and back. Ran into Mr. Holt (The Older) and ran with him on part of his loop. 4.6 miles total. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(7) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Morning run 14 miles steady pace. Lost 7lb of water weight. |
| 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 | | 10.50 | 0.00 | 4.00 | 0.00 | 14.50 |
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Mile Repeats - Morning @ PV High
2 mile warm -up, 2 mile cool down, .5 mile between intervals.
mile 1 - 5:45
mile 2 - 5:40
mile 3 - 5:38
mile 4 - 5:46
I'm glad I've started doing these repeats. My body has "forgoten" how to be pushed. HR wasn't really too high on each of the intervals I just had a hard time getting going. Hips were a little off and I wasn't very fluid during each of the intervals. (w/ shirt on :03 slower p/mile)
5 miles evening - (spent the day with Kendra hiking in Zions - 5 hr hike) |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Easy 4 this morning - surprise......It's HOT OUT!
Club run tonight 8pm. 8 miles easy. |
| 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 | | 13.12 | 0.00 | 0.00 | 0.00 | 13.12 |
| Met up with Mr. K. Davis at the house and did a hybrid trail/road run. We had no idea where we were going - we just went. Good times. We started at 6:30 so it was still a little warm out but not too bad. The temp has been a little lower here in St. George. Kamm thought we were going to be attacked by a porcupine, so I played the brave one. Felt pretty tired at the end - over all it was a good run.
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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 | | 20.35 | 0.00 | 0.00 | 0.00 | 20.35 |
| Great 20 mile run with the group this morning. Met-up the Southern Utah Tri Club as well and everyone drove up the SGM Course together. We kept the first 12 nice and easy - just chatting and having a good time. Mr Logan showed up - It's good to have him back running with us. After the first twelve we dropped the pace for the last 8 miles (6:05 average). Here are my splits: mile 1 - 5:58 mile 2 - 6:01 mile 3 - 6:08 mile 4 - 6:26 (winchester hill / grabbed water) mile 5 - 5:55 mile 6 - 5:52 mile 7 - 6:10 mile 8 - 6:07 I was more happy with how I felt than by time. Hips are still a little off and I'm still getting used to the faster leg turn over. Kendra did her first 20 miler today as well and rocked it!
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| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy mile loop. |
| 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 | 2.00 | 0.00 | 18.00 |
| Run with the boys Snow Canyon Loop - stomach problems. |
| 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 |
| Club run 8 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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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 | 3.00 | 0.00 | 14.00 |
| 14 miles - morning run. Dropped a little speed in but the stomach wasn't handling it too well. 6:10 Average for the 3 miles. |
| 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 |
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Morning Run 6.5 - 6:50 - 7:25 pace.
Run home from store - long way - 7.5 miles. Feeling tired. |
| 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 | 0.00 | 3.00 | 12.00 |
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4 miles easy this morning. I little tight.
Speed this evening with Mr. Ence. We ran at the PV Track while the Football team was practicing and showed off Dustins Budha Belly and my Shorty-Shorts. Good Times. | Miles | Time
| Comparison 8/5/09
| Mile 1
| 5:25 | - :20
| Mile 2
| 5:39 | - :01
| Mile 3
| 5:44 | +:07 | Mile 4
| N/A | +5:46 |
We ended up doing 3 repeats. I was pretty happy with the workout, it's always good to get and and make the lungs burn.
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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Not Feeling Good.
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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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Morning Loop. 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 | | 22.00 | 0.00 | 0.00 | 0.00 | 22.00 |
| Met up with Clyde for an AM run from his house. Went out River Rd to the new SunRiver overpass, around Webb Hill and back. Really HOT run no water until 10 -11 miles in. Towards the end of the run I met up with Kendra and her group and ran with her for a while. |
| 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 | 0.00 | 14.00 |
| 14 mile DEATH MARCH. Should have just stayed in bed. 4 miles tonight.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Morning 14 - calf started bugging a little. |
| 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 |
| Didn't get a run in. Was working on the Mizuno "Run with Us" event. Had about 200 people show up. Great times! |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Morning run 14 miles. Washington Loop. Just took it easy for my calf. 8 or so more tonight @ Club run 8pm.
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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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 | | 239.57 | 6.00 | 9.00 | 3.00 | 257.57 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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