| 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 | | 286.99 | 24.00 | 9.30 | 8.00 | 328.29 |
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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 | | 16.24 | 4.00 | 0.00 | 0.00 | 20.24 |
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AM - Met-up with the running club at Unity Park in Ivins and took the Red Mt. Shuttle up to Veyo via Gunlock for our 20 mile run. We had a great group this morning probably about 48 people. I decided to just take it easy the first ten and then do a tempo for the second ten. Ran most the way with James H. It's good to have him feeling healthy again and our on the runs. After the 10 mile water drop I started a litlle tempo action (5:50 pace), I almost didn't do it due to feeling pretty beat-up from this week. I ended up feeling pretty good the first 4 miles then just started feeling really flat. I decided to just shut it down and take it easy the rest of the way in. I was a little bugged I didn't have the energy to go any faster or go longer with the tempo, Oh well! 20.25
Overall, I'm really happy with my week. I had some solid runs, but I'm glad it's over.
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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 - Easy 10 miles in the morning. Nothing to amazing. 7+ 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 | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| AM - I think I'm starting to feel the effects of increasing my miles last week. Decided to take it easy today. 5.5 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 | | 16.50 | 0.00 | 0.00 | 2.50 | 19.00 |
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AM - Didn't get up and run with the club at the track this morning. However, I ended up doing some intervals on my own on the bike path. 1 X 400, 800, 1200, 1600. Felt pretty good during the workout. I think it helped that I warmed-up for 5 miles. Here's my times: 1:15, 2:27, 3:52, 5:08. Overall, I'm really happy with this short but quick workout, especially with the last mile. 10 miles total.
PM - Pretty tired this afternoon. Just took it easy in the 97F heat running home from the store. 9 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 |
| AM-Easy out and back 5 miles nothing special. Just looking forward to my massage this morning. Hami is a little messed. PM - Hami feeling a bit better. Another easy 5 this evening. Another big day tomorrow.
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| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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AM - Woke-up early this morning, 5am without the alarm. For me this is very rare. So, I decided to just get out and get my morning 10 done before the sun came-up. It still seemed a bit warmer than yesterday morning, but it is starting to get nice out (mornings only). I saw 4 fox, 2 bucks, and a skunk that scared that poop out of me.
PM - Ran home from the store, plus 1 mile. Took it easy. It warmed up to about 97F this afternoon. Nothing special, I just got it done. I saw 4 deer across the river behind the Dino park.10 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 |
| PM - Ran home from the store. Pretty Hot and Humid today. Feeling really really blah. I hope I feel better for my 20 tomorrow morning. I'm ready for this week to be done with. |
| 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 | | 0.50 | 20.00 | 0.00 | 0.00 | 20.50 |
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AM - Great workout this morning. Really happy with how it turned out. I just went off of feel and wanted to shoot for under 2 hrs for 20 miles on the SG Marathon Course. I barely hit it, but was really happy due to not looking at the GPS most of the way. I also just took it easy up the hills. The whole run felt really smooth and relaxed except for some cramping that started coming on at mile 18+. I should have dropped another water and more fuel the last 5 miles. I was feeling pretty dehydrated the last 3 miles. Here's the splits:
5:52, 6:44, 6:22, 6:07, 6:30, 6:03, 5:50, 5:49, 5:42, 5:34, 5:33, 5:46, 6:04, 5:37, 5:41, 5:53, 5:45, 5:59, 6:19, 6:13 - Total Time 1:58:37, 5:59 ave pace.
Overall, I'm really happy with my week. I'm planning on keeping the miles up a bit for next week as well. Fun, Fun!! |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - Went out this morning with Kendra and did an easy 5 miles. It felt good to get the legs going after Saturday's run. Hami is a little tight still, but feeling pretty good. I didn't feel like I should go with the club this morning. 5 miles.
PM - Ran home from the store about 5pm. It was a bit cooler than it has been but still fairly warm and humid. Just took it easy. 9 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 | | 13.50 | 0.00 | 0.00 | 2.50 | 16.00 |
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AM - Great workout this morning. Ran over to the DSC Track to meet the club. 1200 @ Marathon Pace, 800, 400 @ 5k pace then 4X400 @ 5k+ Pace with Stairs between each and little recovery.
The last 4 X400 it hit at: 69, 69, 71, 71
Cool down on the track with the Metler. Then ran home. Overall I was really happy about this workout. It wasn't very long, but considering my weekend run I felt pretty good and had strong leg turnover. 16 Miles 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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AM - Got up and went out 4 with Kendra and Mindy. Extended another 3 to make it 7 miles total. Cooler morning from all rain we received yesterday. The Virgin river was still pretty high.
PM - Ran home from the store. Had a headache most of the day and felt much better after bRad gave me an Excedrin. Slow but Steady pace on the way home. Much cooler afternoon than we have had. I really hope we are done with these hotter days. Stopped on the bike path and chatted with Joel and Sam for about 10+ min. They just bought recumbent bikes and were all excited. 9 miles total. |
| 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 | | 14.25 | 0.00 | 0.00 | 0.00 | 14.25 |
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AM - What a wonderful morning!! I've been waiting for a cool morning for months and this morning it finally happened. Went out with Kendra for 2 miles then split of onto the bike path to make it 5. Saw Scott H. out on the path and chatted with him for a while about his TOU Marathon. Nice easy pace w/ 7X100M Strides. 5 miles.
PM - After Sophia's Dance Class I ran home from the Washington Soccer Park. Nice and stead for most of the run. Slow down a bit in places. It warmed up a bit this evening and stomach wasn't feeling the best from lunch. 9.25 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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AM - 5 miles this morning. Another cool morning. Easy around the Bloomington loop then 1 mile out and back on the bike course. Saw Scott H. again and give him a High-5. 5 miles.
PM - No run. Just got home too late from the store and then had a B-Day Party for my boy. |
| 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 |
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AM - Done Done Done!!! I was so ready to be done with this run today. Nothing felt good about it. Just happy to have this week behind me. Ran down the course with the Boyz. Took it easy for the most part, except for a little pick up in the middle with Mr. Metler. Other than that pretty nonevent-full. Clyde and I stumbled down the hill together the last couple miles complaining with every step. It was actually quite funny.
Really happy to be done with the week. My runs were all a bit slower this week. I think mostly due to pushing it a bit last Saturday and then having a pretty quick Tues. speed work out. Next week I'm planning on bringing the miles down a bit and have a good speed workout on Tues and Friday. |
| 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 |
| AM - 8 miles this morning with the club. Went out and back on the Dam rd. Another nice cool morning. It was good getting together and chatting with everyone. IT Band was acting up a bit, bet felt really good and recovered from Sat. If I'm not able to get the IT Band worked out today I'm going to pass on speed tomorrow. |
| 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 - Track workout and club pictures this morning at Dixie College. Great group, almost 60 people. It was a blast seeing everyone this morning. I chose not to do the workout due to my IT Band acting up a bit. So, I just did loops around the track and ran home. 10 miles. Went over and got a massage and had my IT band worked on. It's not too bad I just want to be proactive about it.
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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 - Took the morning off to let the massage settle in a bit longer then went out this evening for and easy 4. It's feeling a bit better, but I'm glad I'm taking care of it now. |
| 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 |
| AM - 7 miles this morning. Steady pace, but nothing special. Leg feels good. Really nice morning out. PM -Ended up getting out a bit later than I wanted to ended up finishing about 8pm. Saw Aaron out on the path. He's not going to be able to make it in the morning for the tempo. 11 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 | | 5.00 | 0.00 | 9.30 | 0.00 | 14.30 |
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AM - 15K Tempo this morning. Met at the Man of War park and Kendra drove us up to the Washington Prkwy exit and dropped us off. From there we did a 1.5 warm-up and started the tempo on Telegraph. I ended up with at 4:46 ave for the tempo, here are the splits: 5:45, 5:38, 5:44, 5:46, 5:49, 5:51, 5:49, 5:47, 5:49, (.3) 5:46 I really was hoping to run this a little faster than this. Last year I was just a little over 5:50 pace and that was with Logan yelling at me the whole way to speed up. On a positive note, I really didn't feel like I was killing myself at any point of the tempo and all the splits were pretty consistent.
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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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| AM - Met up with Aaron, Logan and Clyde. It was nice getting together, it's been a while since I have run with Logan. Just chatted most the way. 19 miles down the course, steady pace, nothing crazy. 6:23 ave., |
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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 |
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PM - 9 miles home from the store. Just took it easy and got it done. Not too hot. I sure hope the marathon is cool this year. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 3.00 | 10.25 |
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PM- Met up with Aaron at the Dixie College track. Did about a 3 mile warm-up, 6x100M strides then 3x1600M. Same workout as last year, same day before SG Marathon. Except last year I did them on a down hill rd. So, I was curious how much I was going to improve, if any on the actual time. Here's how it went down:
5:04 - Aaron went out and I just went with him. I shouldn't have gone out so fast, but I was still pretty happy with the time.
5:18 - Slowed down a bit, my "interval stomach" started flaring up.
5:18 - Just cruised it in.
Overall I'm really happy with this workout. Last year I did 5:13, 5:17, 5:21 down Telegraph and 100 W in Washington. 10.25 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 | 0.00 | 0.00 | 0.00 | 6.00 |
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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 | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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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 | | 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 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 286.99 | 24.00 | 9.30 | 8.00 | 328.29 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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