| 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 | | 294.75 | 9.00 | 15.10 | 1.00 | 319.85 |
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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 | | 19.00 | 0.00 | 0.00 | 0.00 | 19.00 |
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AM - Took Elijah over to PreSchool on his bike 1/2 mile there and back then took off to the store. I seriously thought I was never going to get there. The run just seemed to drag on forever. Just one of those days. 10 miles
PM- Left a little early to get home, we have company this week. Felt much better on the way home, nice and steady pace. Watched the sunset and thought about how it's going to be dark way early starting next week. 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 - Great run this morning. Got up early and did 10 with Kendra on the bike path. Nice cool morning. Pace was around 8:30. 10 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Snow Canyon Half Marathon (13.1 Miles) 01:13:30, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 13.10 | 0.00 | 14.10 |
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Great Race Today! New "Old Man PR". Went up to the start with Bull, Mike, Scott and Winnie Poo (Art). It was a bit cold before the sun came up so we snuck into Steve Bingham's city vehicle and spent about 20 min. warming up before everyone lined up for the start. At the line-up I did the usual look around and only saw Walter and Brad O. I thought I'll at least get third but, wasn't sure if we were going to have any surprises. As the race started Walter and Brad took off and I didn't see anybody the rest of the race. Here's how it went down:
1. 5:27 - Decided during my warm-up that since I felt good I was just going to go for it from the beginning of the race. Brad O. and Walter took off quite a bit faster. They must have hit the first mile in 5:10.
2. 5:34 - Started to get into a decent rhythm and new I was clicking today.
3. 5:25 - Going down around the valcano started picking up more speed. I could tell Walter was going a bit faster and still slowly pulling away. Brad O. was gone by now.
4. 5:13 5. 5:10 - Looked like I was gaining ground on Walter. Felt nice and relaxed. Saw LaDawn taking pictures in the canyon right about here.
6. 5:08 7. 5:20 8. 5:57 - Going up behind the sand dunes I had a hard time shifting gears on the hills and rollers. As I came up to the aid station I saw Walter pop out of the Porta-John. I came up beside him and he was obviously having stomach problems but not bad enough to slow much.
9. 5:36 -I knew about here the I was probably going to hit my "old man pr" if I just kept solid.
10. 5:48 - Snow Canyon prkwy.
11. 6:04 - Entrada, felt like the hills were just eating me up. Lost form pretty bad through here. I just felt like I was sucking so bad, no power.
12. 6:07 13. 5:53 - Had a little down-hill to give me a break and get the legs going until the end.
13.1 0:41 - 5:33 pace - Heard Kendra and the kids cheering and feeling pretty excited about the race.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(10) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - Just took it easy. A little sore from Saturday's Race. |
| 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 |
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AM - Race to the store. 9 miles
PM - Ran Home. 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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| PM - Went out in the evening and did the DC loop from the house. Nice sole pace. Did about 6 miles at 6:20 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NO 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| AM - 6 miles out towards Navajo dr. and back. Overcast and windy. |
| 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> |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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AM - ran to the store. Felt pretty good. Really nice morning. 9 miles.
PM - Ran to the store over to Isaac's Karate practice. 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| NO Run, Came down with some kind of flu bug last night. Cold chills, low temp. Luckily I didn't have the up-chuck. |
| 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 | 9.00 | 0.00 | 0.00 | 9.00 |
| AM - 9 miles. Out and back on the bike path. Nothing too special. Felt good to get out after feeling sick yesterday. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - Ran to the store this morning. I'm starting to get used to the cooler morning temps. Nice morning with sun coming over Zion and lighting up the river. I also saw a buck down by The Springs. 9 miles.
PM - Ran home. I bit quicker pace than this morning. Feeling pretty good, except for my dang gracilis. I think I'm going to need to get this thing scraped or somthing. It's been over a year and I just keep thinking it's going to go away. 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - Ran to the store this morning. A little overcast, but a bit warmer than it has been. Hami really bugging me. I just couldn't seem to ever get going. 9 miles.
PM - Ran home from the store and met the family at the confluence trail head and ran back with Kendra the last 2+ miles and the kids rode their bikes. Fun times! 9miles
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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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - I was planning on doing the Jive Turkey Half today, but remembered that it was the weekend for the Turkey trot which is a family tradition. However, I didn't end up doing either due to us sleeping in late - lameo. So, I had Kendra drop me off at the Washington Rec Center while we were out running errands and I ran home 10 miles. I had a few sprinkles of rain but pretty nice for the most part.
PM - Went out with Kendra on her run. We are planning on doing 10 miles, but she ran into some stomach issues so we cut it short. It's always fun just chatting and running. 8 miles.
I really didn't feel too great this week. I felt like I was just going through the motions and getting it done.Having a sick day didn't help. Next week I'm planning on working out this gracilis issue some more and just hit about 80 or so. I'm also looking forward to the 18 on the Zion 100 course the day after thanks giving. |
| 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 |
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AM - Morning run to the store. Saw two young deer close to the trail. Another gorgeous morning. Took some time to stretch a little before the run and the legs really felt great. 9 miles. 9 miles
PM - I had a hard time getting going on my way back home. My stomach was really acting up and had to stop for a VPB off the bike path and by the river. Note to self: prepare cleaning mechanism before the deed, dirt clods are less effective.
After my stomach settled I actually had a nice run home. 9 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 | | 20.00 | 0.00 | 0.00 | 1.00 | 21.00 |
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AM - Early morning workout at the Health and Performance center with Bull and club members. Plyo's and Speed. 2 miles.
Went home and crashed for about an hour. I seriously went to never-never land. I don't know why I was so tired. Got up and did a few things to get ready then took off for the store. I felt pretty good. I'm currently testing out the new Pearl Izumi's that come out in Feb. They are feeling pretty good and have a nice natural "roll" to them. I do feel like they are a little stiff at the start of each run but seem to soften up later in the run. 9 miles
PM - Ran home. Nice evening, solid run. I stopped at the confluence trailhead and got a drink. I'm going to need to spend some time stretching and using the foam roller tonight. 9 miles. |
| 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
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AM - 6am run with Bull, Clyde, Logan and Dave. It was good meeting up with the guys again and chatting a bit. I've been getting tired of my same'ol run to the store, run home routine and enjoyed the change. We ended up doing Clyde's loop the back way then extended back over to the park and did two loops on the grass. On the way back we got a kick out of our Albino BigFoot sighting. Very happy to be done for the day.13.5 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 | | 13.25 | 0.00 | 0.00 | 0.00 | 13.25 |
| AM - Great morning run with Logan and Dave on the Barrel Role Trail. 13.25 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| AM - Good morning run with the boyz. Met-up at Stahli Farm and ran up behind the farm over to Dam Rd., towards Sand Hallow, wrapped around the first ridge and went up into Warner Valley. Easy pace, a little sandy in places. Enjoyed running the berms, scrambling up the 300ft dune, sunrise, and talking about exfoliation. 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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AM - I was planning on going out with the guys this morning but, I didn't know Kendra already had plans to meet her friends at Snow Canyon during the same time so I had to bail. Ended up going with her to the Canyon and put in 10. I really wish I would have done more today, I was feeling pretty good.
I'm really happy with my week. I was able to jump the miles up a bit, but more especially with how I felt recovered and not beat-up from day to day. I really think cleaning up my diet had helped. Next week I'm planning on doing about the same maybe 5-10 more miles plus a little bit of speed. |
| 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 |
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AM - Ran to the store. Felt a little cold out at first but got warmed up. Feeling pretty good after taking off Sunday. 9 miles.
PM - Ran home. Watched the sunset and saw a couple deer down by the river. Stopped by Isaac's Karate class to say hi to Kendra and the kids and chatted for a second. After the sun went down I started getting a bit cold. 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Came home sick from the store. Buckled over with stomach issues. |
| 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 - Still not feeling a 100% but, was able to get in 10. 2 miles early, came back and got in 5 with Kendra around the Bloomington loop the extended on bike path, and went back out for another loop around Bloomington. 10 miles and called it good for the day. |
| 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 | | 20.00 | 0.00 | 2.00 | 0.00 | 22.00 |
| AM - Ran to the store and extended 2 mile down around Costco, over to PVHS to the theater and back around. Felt decent a little tired at the end. 11 miles PM - Ran from the store down to 100 E in Washington to the dog pound, got on the bike path and ran home. Did 2 x 1 miles pick-ups @ 5:15 pace. Felt pretty good. By the end of the run it started getting dark plus I was feeling pretty tired. 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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AM - 9 mile run to the store. Easy, Easy, Parcheesi.
PM - 9 Miles home. Easy, but tired. Trying to figure out how I'm going to get a run in tomorrow with all our family stuff going on. I'm probably going to need to get up really early. |
| 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 | | 294.75 | 9.00 | 15.10 | 1.00 | 319.85 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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