St. George Running Center - Run For Life.

August 2010

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics 2140 Lifetime Miles: 172.00
Asics 2140 2-17-09 Lifetime Miles: 36.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
257.9535.0016.500.00309.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 easy this morning - river loop. Really hot towards the end of the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.009.000.000.0015.00

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


 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.201.000.000.006.20

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

pinevalley 15 miler - 5th place hips and ankles felt jacked. 1:42

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

river loop, took it slow - a bit cooler out. 14 miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.0010.000.000.0016.00

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.


Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Easy 9 miles this morning - store loop. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.005.000.0012.25

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

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Ran to the Store - tired.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.007.500.0022.00

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(8)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Easy 14 - Store loop. Pretty hot out again.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles store loop - I really need to get out earlier.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.0010.25

Easy Run 10.25 -saw Clyde and run with him for a couple miles.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.250.000.000.0020.25

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

6 miles easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.000.000.0013.00

6 miles warm-up cool down. 7 miles at 6:04 pace

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles easy

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.004.000.009.00

5 miles easy and about 4 mile at threshold - Fartleks.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

14 miles this morning - river loop. Easy, I didn't sleep well last night so I got up a little late.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.003.000.000.0020.00

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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

9 miles -store loop. felt pretty good.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.005.000.000.0013.00

tempo from clydes - 3miles @ 5:50, 2min recovery, 2 miles @5:50 pace (hamstring started acting up cancelled last tempo mile).

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
257.9535.0016.500.00309.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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