| 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 | | 183.60 | 9.00 | 18.40 | 6.50 | 217.50 |
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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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
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Store loop extended - waited for the sun to come up so it was a little warmer.
4x100 strides at 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 | | 2.25 | 6.00 | 1.00 | 0.00 | 9.25 |
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Good workout with Dave and Clyde tonight -started at the convention center, up the bike path to river road, into Bloomington Hills, Down to Bloomington and back. We did a 1x5min pick-up -I was pretty happy with my 5:25 ave. Bathroom break at Flying J - It ended up being a ton of gas (that's funny). The whole 9 miles was a 6:38 ave. pace. It was nice to get in a solid 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 |
| Store loop - extended. It was a bit warmer - 40F so I wore shorts. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Met-up at Clyde's this morning with Dave, James and Clyde. Never really got going. My hips just kept getting tighter and tighter. I decided to cut the run short due to being so tight. Easy 12. The other guys did 14.25.
Slow and Easy. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| Treadmill Miles - It was raining this morning so I went to the rec center. Did 9 miles and mixed it up a little - 3 miles at 6 min 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 | | 7.50 | 0.00 | 0.00 | 3.50 | 11.00 |
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7x800 this morning. I was hoping to get 7 repeats in last week but my hips started getting too tight so I only got in 6. My goal was to just get through the whole workout so I tried to keep the repeats more consistent. Warm-up
1st - 2:22 - 4:44 pace (legs and hips not working too well.)
2nd - 2:23 - 4:46 pace 3rd - 2:23 - 4:46 pace 4th - 2:23 - 4:46 pace 5th - 2:20 - 4:40 pace 6th - 2:20 - 4:40 pace 7th - 2:14 - 4:28 pace - Going Rogue!! Cool-down.
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| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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no workout. |
| 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 | | 16.25 | 0.00 | 1.00 | 0.00 | 17.25 |
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Store loop - Easy. Felt good, right hip a little tight.
Met up with the guys at the convention center tonight. We did 9.25 miles - picked up the pace a little at the end 5:50 the 8th mile. |
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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 9.25 miles this monring. |
| 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 | 1.50 | 0.00 | 9.00 |
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Not much of a run this morning. Showed up late to club run and missed the guys. I finally found them but only ended up running with them for about 4 miles. I just couldn't handle the heat. Got pooped out the backend of the group after about 1.5 of 5:30ish pace. Legs felt fine, I just couldn't handle the discomfort and I wasn't relaxing.
It was good to get out though.
Next week goals: Get Between 63-70 miles, 8 x 800 on Tues, Run 3 miles under 6 min pace on Thurs.
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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 |
| easy morning 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 | | 7.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Went out and did 800's this morning. Things were pretty forced - hips tight as well. 1st - 2:22 - 4:44 2nd - 2:20 - 4:40 3rd - 2:20 - 4:40 4th - 2:24 - 4:48 5th - 2:20 - 4:40 6th - 2:22 - 4:44 Ran out of time and had to get back to the house - did only 6.
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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 |
| 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 | | 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 | | 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 | | 13.00 | 0.00 | 3.50 | 0.00 | 16.50 |
| Run with Clyde, Tyler, Dave, Logan, Aaron and myself. River loop extended from clyde's 3 miles tempo with a start at the normal tempo start out in the fields. 5:40, 5:57, 5:49
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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 |
| easy morning run - store loop. |
| 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 | 3.00 | 0.00 | 8.00 |
| 1 mile warm-up, 3 mile tempo, 4 mile cooldown. Tempo - 5:23, 5:46, 5:59
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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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| Store loop - easy, cheesy. |
| 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 | | 9.10 | 0.00 | 4.15 | 0.00 | 13.25 |
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Easy 4 this morning. Out and back.
Evening - no club run - went out and did the store loop w/3.5 mile tempo. Plus a little speed bonus towards the end of the run ( I got caught at a light during the speed bonus and decided not to go anymore, was planning a 1mile pick-up). Here's the brake-down:
1st - 5:38 pace
2nd - 5:34
3rd - 5:53
3.5r - 5:48
I felt pretty good, my stomach was acting up a little.
Speed Bonus:
.65 - 5:34 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| Easy 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 |
| Store loop easy.
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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 | 4.25 | 0.00 | 9.25 |
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Tempo - 5:30, 5:31, 5:51, 5:48 - same course as last Thursday. Dropped 13 seconds total from last week.
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| 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 | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
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Got out this morning and did the store loop. It was nice to have a little bit of snow on the ground. My toes were a bit cold at first but got warmed up after about 3.5 miles.
9.5 miles steady. No tempo today due to ice and snow. - darn. |
| 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 | | 183.60 | 9.00 | 18.40 | 6.50 | 217.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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