| 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 | | 257.95 | 35.00 | 16.50 | 0.00 | 309.45 |
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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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| 14 easy this morning - river loop. Really hot towards the end of the run. |
| 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 | | 6.00 | 9.00 | 0.00 | 0.00 | 15.00 |
| Great work out this morning with Clyde, Dustin, Dave, Logan, Bill and James. 9 mile tempo with 6 miles of warm up and cool down. 6:14, 6:23, 6:11, 6:17, 6:17, 6:12, 6:12, 6:16, 6:06
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| 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 | | 5.20 | 1.00 | 0.00 | 0.00 | 6.20 |
| Up in SLC for the OR Show. Went out in the rain and did 6.25, it was nice to go out at 5 pm and not die from heat. |
| 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 |
| Easy 18 up here in SLC with Kendra. We had a great time running from 4500 up to Memory Grove and back. |
| 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| pinevalley 15 miler - 5th place hips and ankles felt jacked. 1:42 |
| 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 |
| river loop, took it slow - a bit cooler out. 14 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 | | 6.00 | 10.00 | 0.00 | 0.00 | 16.00 |
| Tempo day. Dave, Logan, Bill, Clyde and Myself. 3 miles warm-up, 10 miles tempo, 3 miles cool down. Still pretty cool out in the morning. 6:15, 6:16, 6:09, 6:13, 6:09, 6:10, 6:09, 6:09, 5:56, 5:52 - 6:08 average. Pretty happy about the workout today. Dropped 7 sec/mile faster from last week's 9 mile tempo.
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy 9 miles this morning - store 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 | | 7.25 | 0.00 | 5.00 | 0.00 | 12.25 |
| Good workout this morning with the wonder twins - Clyde and Dave. 8x1000 with a 200m recovery jog. 3 miles warm-up 3 mile cool down. I set out just run as relaxed as possible. Here's the splits for the 1000's: 3:38, 3:36, 3:31, 3:29, 3:27, 3:26 (bathroom issues), 3:25, 3:22
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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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| Ran to the Store - 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 | | 14.50 | 0.00 | 7.50 | 0.00 | 22.00 |
| Great run this morning with the group ( 40 people today!). Took the shuttle up the course with everyone. Got off at 16 miles from the church and ran down to Winchester, started the tempo to the finish and back up 3 miles to the church (cool down) from the finish for a total of 22. Tempo 7.5 miles: 5:35, 5:29, 5:35, 5:39, 5:35, 5:35, 5:47, 5.47 (pace for last .50) I'm pretty happy with this workout. I haven't run like this for a while.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Easy 14 - Store loop. Pretty hot out again. |
| 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 |
| 14 miles store loop - I really need to get out earlier. |
| 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 | 0.00 | 0.00 | 0.00 | 13.00 |
| 13 - dropped car off at the shop, air conditioner went bad. Ran home the long way, really humid. Listened to Justin Beiber the whole way. |
| 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 |
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Easy Run 10.25 -saw Clyde and run with him for a couple 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 | | 20.25 | 0.00 | 0.00 | 0.00 | 20.25 |
| Ran with the BOYZ this morning. 4am at Clyde's house. SunRiver loop. Steady pace nothing exciting, except for Logan's lane changes. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 miles 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 | | 6.00 | 7.00 | 0.00 | 0.00 | 13.00 |
| 6 miles warm-up cool down. 7 miles at 6:04 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles 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 | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
| 5 miles easy and about 4 mile at threshold - Fartleks. |
| 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 |
| 14 miles this morning - river loop. Easy, I didn't sleep well last night so I got up a little late. |
| 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 | 3.00 | 0.00 | 0.00 | 20.00 |
| Didn't push too hard on today's run. Ankles started acting up about 16 miles in along with my hip flexors. |
| 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles -store loop. felt pretty good. |
| 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 | 5.00 | 0.00 | 0.00 | 13.00 |
| tempo from clydes - 3miles @ 5:50, 2min recovery, 2 miles @5:50 pace (hamstring started acting up cancelled last tempo mile). |
| 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 | | 257.95 | 35.00 | 16.50 | 0.00 | 309.45 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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