| 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 | | 247.15 | 13.00 | 19.85 | 6.00 | 286.00 |
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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 | | 17.50 | 2.50 | 0.00 | 0.00 | 20.00 |
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AM - 5am 14 miles river rd loop extended nice solid pace. still a little tight from that class.
PM - 6 miles treadmill - 2.5 miles at 5:50 ave.
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles out and back around by Mav. and down to the dino bones and back. Really feeling the miles of the week, but feeling better than I thought I would. |
| 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 | | 17.00 | 3.00 | 0.00 | 0.00 | 20.00 |
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Sat morning run with the club - from Toquerville Exit down to the store. Ended up running most the way with Dustin B. and Logan. Around mile 12 my hips really started cramping up on me and I was slowed almost to a walk. However, I was still able to get through the run slowly.
Massage tonight with April. Felt much better after. |
| 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 today. Didn't want to. HA!!! |
| 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 | | 13.50 | 0.00 | 0.00 | 2.50 | 16.00 |
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AM - 4 miles in the morning - out and back.
PM - 11 miles total w/ 5x800 w/ Dustin B. Really struggled most the workout. The quads were pretty tight the whole run which affected my stride significantly. I was hoping for a little faster but finished the workout. It was good to work together with Dustin.
PM - Weights and Stretching. |
| 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 - Legs are feeling suprisingly good. I thought I was going to be a lot tighter from doing those 800's yesterday, but I seem to be recoving well. 10 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - 6 miles, out and back, nothing special.
PM - Ran with Clyde and Aaron. Nice solid pace. Besides having to use the bathroom and having some stomach issues I felt pretty strong. 6:35 ave. for the whole run - 10 miles. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles out and back, 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 | | 12.25 | 0.00 | 7.50 | 0.00 | 19.75 |
| AM - Club run this morning. Took the Red Mt Shuttles up to Veyo and rand back down to the finish line. We had about 43 people this morning!! Clyde and I took off and kept a pretty solid pace. However, I felt like I was pounding bricks. I've warn the Fastwitch several years in a row and have loved them - the new pair I just picked up - that I was planning on running the marathon in are not up to par for me. I've had a lot people really like them but they just aren't going to cut it. So, I'm pretty disappointed and I'm on to searching for another marathon shoe. Anyways, 6:36 ave until I started my 7.5 mile tempo/ 5:36 pace.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles easy, out and back. |
| 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 | | 13.50 | 0.00 | 0.00 | 3.50 | 17.00 |
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AM - 11 miles - Met up with Dustin B., Logan and Dave at the PVHS Track for some early morning games. 3.25 warm-up, 1mile @ 5:21, 1/2 mile @ 2:34, 1mile @ 5:27, 1/2 mile @ 2:28, 1/2 mile at 2:32 and a 3.25 mile cool down.
Pretty happy about the workout. I just felt good to get out and push. I've really liked getting back on the track the last couple weeks. After the marathon I think I'm going to spend more time with these shorter intervals.
PM - 6 miles easy. Legs feeling good, but hip are a bit tight. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - 6 miles easy
PM - 4 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - 6 miles easy, out and back - the weather was amazing. April worked on me last night and my back and hips are feeling much better.
PM - Club run tonight - Only Clyde and I. 10 miles 7:12 ave. I think we are going to need to start earlier - it's starting to get dark early.
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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 | | 2.65 | 0.00 | 9.35 | 0.00 | 12.00 |
| AM - Dave and Logan came over at 5am to run the Bloomington Park 15k tempo with me this morning. We did a little over a mile warm up from the house around the turf farm to Telegraph. I probably started off the tempo a little too fast. 5:33 the first mile, I was pretty excited about the tempo but soon discovered I really wasn't warmed up. By about Maverick (mile 4.5) I had slowed significantly and my stomach was just turning like crazy. Logan was helping me pace and Dave had dropped me by about 150M. It was good having Logan's sweet voice in my ear telling me everything was going to be OK;-) About 1 mile before crossing River Rd my stomach started to settle and was able to get back into a good rhythm, but by the time I hit the Doctor's Free Clinic I thought the lower end of my stomach was going to "open the hatch" (if you know what I mean). So, I stopped at the porta potty there and felt much better after. Finished up the tempo fairly strong with a 5:50 ave. for the whole run. I'll have to post my splits later. |
| 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 | 5.00 | 0.00 | 0.00 | 18.00 |
| AM - Great run this morning with Bill, Dustin, Dave and Logan. Started at the SG Marathon finish line, ran up the course 9 and came back down. Believe it or not, this was my first time running up the course (This might explain why I suck at hills). I actually ended up feeling pretty good, but did drop off the back of the other guys just a little. After the turn around we kept a nice stead 6:00 pace for about 2 miles then it just started getting faster and faster. By the time we hit the church on Bluff my watch was reading in the 5:20's - 30's and I was getting dropped. Overall I'm really happy about this run. I didn't have any water or Gu and still felt pretty good. The funny thing about this run was I ran pretty quick down the course the last few mile but because I was getting dropped I felt like was running in place. Go figure.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 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 | | 6.25 | 0.00 | 3.00 | 0.00 | 9.25 |
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PM - 9 miles with 3x1600 5:13, 5:17, 5:21 |
| 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 |
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AM - 6 miles out and back
PM - 4 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - 6 miles Easy w/ 8 X 100M Strides.
PM - 4 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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| AM - 9 miles out and back. |
| 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 |
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PM - Went out with Aaron this afternoon at 1pm. The run just seemed to linger on and on. We stopped at the store to get some water and got stuck for about 1/2 hour. Then started getting super crazy hot with it being in the middle of the afternoon . So, we stopped at the river and took a little dip for about 15 min. After cooling off in the water, I had a ton of sand in my shoes and just couldn't seem to get myself going again back up the hill.
Fun times, it just seemed like it was the never ending run. I did get a nice burn out of it though. |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM -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 | | 6.50 | 2.50 | 0.00 | 0.00 | 9.00 |
| AM - 9 miles, w/ 2.5 miles at marathon 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM- 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 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM - 6 miles easy w/ 8x100m strides. |
| 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. Worked expo for 3 hrs. |
| 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 | | 247.15 | 13.00 | 19.85 | 6.00 | 286.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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