| 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 | | 191.00 | 5.00 | 6.00 | 12.00 | 214.00 |
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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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| went out and did the store loop. nice 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 | | 5.00 | 0.00 | 0.00 | 1.50 | 6.50 |
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did 3x800m with warm-up and cool down.
1 - 4:49 pace
2 - 4:42 pace
3 - 4:39 pace
I was going to do 4 but the calves started getting tight. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Store loop 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Went out with James in the morning and did 2 x 8 min @ VO2 pace. I ended up struggling with these. 1st - 5:46 Pace - slight down
2nd - 6:25 Pace - slight up
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Store loop extended -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 | | 6.50 | 0.00 | 0.00 | 2.00 | 8.50 |
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Warm -up, 4x800M, cool down ( started off tight in the hips & calves)
1st - 4:50 pace
2nd - 4:56 pace (couldn't get going)
3rd - 4:50 pace
4th - 4:48 pace
A little slower than last week. However, I felt better, and my heart rate dropped faster after each repeat.
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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 |
| easy day, 6 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 | | 8.00 | 0.00 | 3.00 | 0.00 | 11.00 |
| Went out and did 2x8min. just like last week to see if I could do any better - But, I did about the same. 1st 8 min - 5:42 pace 2nd 8 min - 6:20 pace ( 4 seconds fast than last week) Even though i wasn't faster, I did feel like I recovered better.
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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 |
| Store loop extended - a bit cold at first. |
| 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 | 4.00 | 0.00 | 0.00 | 13.00 |
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Early morning run (5am) with Dave, Logan and Bill. Did out and back from the old store to Ivins.
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Store loop extended - nice and easy. Great morning. I brused my forefoot last week on my 800M repeats and I'm still feeling sore from it. I think I'm going to stay away from my TypeA's for a while.
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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 | | 6.75 | 0.00 | 0.00 | 2.50 | 9.25 |
| Great workout this morning. Spent some good time stretching last night and I think it really made a difference for today's speed work. Warm-up
5x800m - added one more from last week. 1st - 4:48 pace 2nd - 4:40 pace 3rd - 4:38 pace 4th - 4:50 pace (still feeling beat-up from the last one, sand bagging it.) 5th - 4:38 pace - came back and laid it down. Cool-down.
This is my 4th week of of doing these repeats. I feel like I'm just barely beginning to get my leg turn-over under some type of fluid control. I'm very please with today's improvement.
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Took it easy this morning. Hips a bit tight from yesterday. Taking some extra time for stretching tonight. - store loop extended
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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 | | 8.00 | 0.00 | 3.00 | 0.00 | 11.00 |
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Ran with Jame H. this morning. Did 2x9min. Felt pretty good until the stomach started acting-up. After the first 9min I had to take a serious VPB on the side of the bike path. Then on the second repeat it started acting up again. warm-up
1st - 9min - 5:44 pace
2nd - 9min - 6:00 pace cool-down
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| store loop -extended. Great Run. |
| 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 |
| River loop - easy, felt tired towards the end. |
| 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 |
| Store loop extended. Nice steady pace 7:30 pace ave. |
| 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 | 3.00 | 10.50 |
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Did 6x800m this morning. Felt a little tight and forced but felt good once I got moving.
1st - 2:24 - 4:48 pace
2nd - 2:23 - 4:46 pace
3rd - 2:22 - 4:44 pace
4rd - 2:22 - 4:44 pace
5th - 2:17 - 4:34 pace
6th - 2:18 - 4:36 pace
Really happy with how this workout turned out. I added one more repeat from last week and was still able to pull off some good times at the end. |
| 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| I don't know if I would call it a run today - more like a death march. Not only was I beat-up from yesterday's workout. I left my shoes out on the front porch and they were frozen for the first 4 miles. 8 miles, easy and slow.
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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 | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I'm counting Thanks Giving Dinner as at least a mile. It was hard putting down that 4th serving |
| 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 |
| Still recovering from yesterday. |
| 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 | 1.00 | 0.00 | 0.00 | 14.00 |
| Great run with Dustin, Bill, Dave, James, Clyde and Logan. Nice steady pace on the river loop. Picked up a bit at the end. Good run. |
| 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Easy Morning run. Took it easy - R. Hip a bit tight. |
| 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 | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
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I was planning on going out to do speed this morning but the weather got the best of me. Kendra and I went over to the Rec Center and I stretched while Kendra put some miles on the treadmill.
Afternoon Warm-up
1st - 2:26 - 4:52 pace - this first interval felt labored - I think I stretched too much this morning.
2nd - 2:22 - 4:44 pace 3rd - 2:22 - 4:44 pace 4th - 2:23 - 4:46 pace - had some issues with cars being in the way, tried to make it up the last 100m.
5th - 2:21 - 4:42 pace 6th - 2:15 - 4:30 pace - really tight on the cool down after this interval- But, it was my fastest this month.
I was going to do 7 but my L. hip got jacked on the 6th interval - so I just shut it down.
Cool-Down
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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 | | 191.00 | 5.00 | 6.00 | 12.00 | 214.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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