| 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 | | 1196.51 | 101.80 | 108.38 | 2.50 | 1409.19 |
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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 | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 5 in the morning on trails 5 at night on the treadmill. |
| 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 | 2.00 | 0.00 | 0.00 | 7.00 |
| 7 miles on the treadmill after the store closed. I'm really not enjoying the treadmill thing. |
| 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 |
| 5 miles in the desert reserve, morning run. Planning on getting in some more miles with the club tonight. Bill met me at the store and we did a little 5.5-6 mile loop in the evening. |
| 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 | 5.20 | 0.00 | 0.00 | 13.20 |
| Ran with the guys (Bill, Dave and Clyde, Dustin is still having wart issues) and did the Bloomington loop up to Bloomington hills and back to the convention center. The pace was pretty solid the whole way, it took me about 2 miles to feel warmed up. I think we kept a 6:30-6:40 pace through Bloomington but, by the time we reached Bingham Rd. hill I lost motivation and Clyde and Dave pulled away. So, being the cheap runner I am, I took a short cut through the Elementary school and was able to gain about 300M from where I was at, putting me about 150M in front of Clyde and Dave (back where I should be :-). Our pace stayed the same until we got down to the river and I think we dropped it down into the low 6 min mile pace and then the last 1.5 miles I think we were a little below 6 min pace. Overall it was a pretty good run, It's always fun getting killed by Dave and Clyde. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy Morning Run. Ran out of time due to not starting early enough. |
| 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 | | 5.25 | 3.00 | 0.00 | 0.00 | 8.25 |
| Great run this morning. Pushed it pretty good through the desert reserve. Saw some of the guys from the Bike Shop out mountian biking and stop and talked to them for about 5 min. .25 on the treadmill at the store. |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Started off a little slow. My calves have been a little tight. Run half trail half desert reserve trail. Good 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Slow run with Dustin and Bill. Ran from the store and around western St. George. Still having some stomach issues, not feeling too hot. |
| 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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My stomach still feels like it's going to explode. This bug needs to go.
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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 | | 2.00 | 13.10 | 0.00 | 0.00 | 15.10 |
| Ran Painters Half @ 1:21 |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran 6 miles on the treadmill, not too fun. |
| 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 | 0.00 | 7.00 |
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Ran with Luke and Bill from the store over to the desert reserve and back to the store. Calves still feel a little tight and feeling some of the effects of the race. I went and got a massage on Tue. and my calves were pretty messed up. Now they are a little better, but they are a little sore from the massage |
| 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 | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Ran on the Treadmill pushed the speed for 2 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 |
| Ran with the Club from The Store to the Desert Reserve over to Snow Canyon and Back on the paved trail. |
| 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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Woke up early and went to the spin class at the spin class at the gym. I really have been feeling like I need a little more cross training in my work-out schedule. It pretty much kicked my butt. We were out of the saddle pretty much the whole work-out. Because of the intensity I'm calling it 5 miles on the blog.
After the class I did 5 miles on the treadmill. Then did some weights. |
| 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 | 0.00 | 7.50 |
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7. 5 on the treadmill. I tried Dave's interval work-out, but I didn't get too far. However, I did have a pretty good work-out - sweat flying all over the place, my poor treadmill needed a good hosing after I was done.
After warming-up for the first 3 miles I decided to start my 5 min/mile intervals. I thought if Dave can do it, I can do it. Sure enough, I took it up to 5min/ mile pace and felt like I was cruising in place. My first quarter was fine, second quarter was fine, but my third quarter I felt the treadmill handle moving further away, luckily I was able to save myself seconds before flying off the back by jumping to the side rails of the machine. After eating a piece of humble pie I decided to keep it at 5:30 pace and that felt much better. |
| 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 |
| Morning - 5 miles in the desert reserve. |
| 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 | 0.00 | 7.00 |
| Ran with the Club up into the Desert Reserve - Easy 7.5 |
| 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 | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Ran on the treadmill easy 3 pushed the tempo for about 2 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 | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| Ran with the club from the store over to the desert reserve and Snow Canyon 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 | | 6.00 | 1.50 | 0.00 | 0.00 | 7.50 |
| Ran on the treadmill, nice and steady. Dropped down to 6:10 pace for about a 1.5 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 | | 3.00 | 0.00 | 3.63 | 0.00 | 6.63 |
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Was getting ready to head out on a run this morning and remembered I had a massage. Worked a ton on my lower back, stomach, hips and hams. Looking forward to speed tonight at 5:15 at the Snow Canyon Track.
Had a good speed work-out at the track. 200,400, 800,1200,1200,800,400,and 200. Felt good and smooth. Didn't over push it, a little faster than 5k pace. I forgot my watch so I don't have any times for the day. I expect the splits would have been FASTER if I had a watch.
I think including warm-up, cooldowns total miles of 6.625 to be exact. |
| 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 |
| Desert Reserve morning run 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 | | 10.00 | 0.00 | 2.50 | 0.00 | 12.50 |
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6.5 miles this morning with the club. Chrissie, April, Brent, Cress and myself. Pushed for about 2.5 miles of the run doing some light tempo. Both Cress and Brent were pretty impressive with there speed.
Looking forward to the Club run again this evening. Evening Club Run
Ran with Brent again out in the desert reserve. 6 mile loop from The Running Store at 4pm.
The "beginning group" had a good showing again at 5:15pm, I think they ran 3 miles and had about 8 girls. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Dam 2 Dam 9k (5.2 Miles) 00:30:08, Place overall: 5, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 5.20 | 0.00 | 7.20 |
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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 | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Feeling a little frustrated about the race on Sat. Not averaging under 6 min pace for only 5 miles is unacceptable. So, I'm stepping up my training, no more messing around.
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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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
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Easy 2 this morning. Looking forward to speed workout tonight.
Wasn't extreamly happy with the speed work-out tonight. I ended-up getting there late due to getting stuck at the store. Then Isabel (my little girl) started getting cold, so I decided it was time to go.
I did manage to get 2 mile repeats in with Clyde. 1st mile - 5:17, 2nd mile - 5:20, was thinking about doing another one but by that time Isabell was compalining about the cold. Did a quick cool down and went home. |
| 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 |
| 5 miles easy in the reserve. |
| 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 | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
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5.5 miles morning run slow with the morning running group from the store.
6.7 miles with the the club (Toby, Dustin, Clyde and myself). Not too fast, but still a nice steady nice run. I found a new trail that cuts down from Skyline drive that I want to try out. It was good to have Dustin and Clyde back for the Thurs. workouts. |
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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Ran down sunset to Albertson took a left into Green Valley, around the Black Hill, up Main to the Diagonal and back home. Pretty good run, saw Jerry Henley (St. George Marathon Master Winner) from Alpine and ran with him for about 2 miles. It was good catching up with him.
I was planning on doing speed this evening with the Club, but I'm not going to be able to get away from the store. |
| 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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Got out and ran in the snow. I didn't think it would be too bad but about half way through the run a thought I was going to freeze to death. Good run, a little slow the last half. I have a knot in my neck from turning my head for the last 4 miles.
Went over to the GYM this evening and did 2.5 on the treadmill and some weights as well. |
| 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 | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
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Ran with Luke, Dustin and Paul up into the Desert Reserve and down into "The Cliffs" development and back to the store. About 4 miles into the store I realized I needed to get back so Kendra could go Run with the girls, So I picked it up pretty good the last half. I wish I had a garmin so I could have seen how fast I was going. It was probably down in the low 6 high 5 range. |
| 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 | 2.00 | 0.00 | 0.00 | 10.00 |
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I would like to officially welcome myself back to the blog after 2 weeks of being a non-blogger. I guess you can call me a born again blogger.
5 easy miles this morning in the desert reserve. Planning on getting more in tonight after the running store closes.
Ran another 5 late at on the treadmill. For about 2 miles I dropped it down to 6:10 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 | 3.00 | 3.00 | 0.00 | 11.00 |
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Easy 5 in the Desert Reserve this morning.
1.5 mile warm-up, 8x200m 4x800, with equal recovery, 4x100 barefoot, total miles 6 |
| 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 |
| Massage this morning, hip flexors pretty 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice easy 8 miler with the club from the running store. Felt a little sluggish for some reason. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy 3 mile morning run in the Desert Reserve. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
THE SPECTRUM 10K (6.2 Miles) 00:35:00, Place overall: 4, Place in age division: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.20 | 0.00 | 10.20 |
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1.5 Warm-up
1. 4:46 - Extreme Down Hill, Thought I would go out with the leaders and hold it as long as I could.
2. 5:48 (10:43)- More Down Hill Plus we turned onto a gravel road and started heading uphill the last 1/2 mile.
3. 6:07 (16:41)- Started to feel the effects of the gravel, uphill and starting off fast.
4. 5:49 (22:30)- Much happier, Back down hill on the Gravel and paved bike trail.
5. 5:43 (28:13)- Felt good, just coasting down the bike trail, starting to get tired of going fast.
6. 6:25 (34:39)- Pretty spent. Started to hear Dustin behind me and thought, "I'm Toast".
6.2 1:17 (35:56)- Dustin Passed me, I started sprinting, I passed him, Then I couldn't hold the sprint and he kicked my toast.
Overall I am really happy with the race. My training hasn't really been too intense and I was able to improve by 3 min from last year. I'm also excited for how well everyone on the Race Team and Club did. I think we are all off to a great start for 2007.
After the Race Bill and I ran back about a mile plus to find Kendra and run with her back to the finish line. About 3 mile cool-down.
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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, I'm still pretty tight from the 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Easy 6 this morning in the reserve. Still a little tight.
Looking forward to the club track work-out tonight at 7:15 pm. I think I'm just going to do some light running, 200M strides/relaxed, and 100M barefoot strides, and cool down. |
| 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 | | 12.75 | 0.00 | 0.00 | 0.00 | 12.75 |
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Didn't do a very good job at posting this week.
The run Sat. morning was nice and easy. Nobody pushed and just took a stroll out into the desert via bloomington with Luke, Bill, Dave and myself. |
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Got up early and did 11.5 in the reserve via Red Mountain Spa, Snow Canyon to Chuckawalla. |
| 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 | 4.00 | 0.00 | 8.00 |
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Met Paul and Bill over at SCHS Track only to discover there was another soccer practice going on. So, we ran on over to the Middle School and and ran on their paved 1/4 mile track.
1.5 Mile Warm-up.
1st mile - 6:00
2st mile - 6:00
3rd mile - 6:19 ( got pricker in shoes and had to stop and pull it out)
4th mile - 6:22
The workout wasn't extremely fast, however I wasn't sore this morning and wasn't fatigued after as well. We started off wanting to run 6's for the first three and 6:40 for the 4th. I think I'm finally starting to get a sense of pace and being able to choose a pace and keep it there.
After the repeats we ran about 600M barefoot.
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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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Got up a little earlier and ran my 11.5 desert reserve loop. Took it easy. About 8 miles in I started feeling a little dehydrated and fatigued. I soon remembered I hadn't had any food or water since before our repeats last night - not too smart. However, when I got home I did put myself on the scale and I was down to 164 (a new low since 2001). |
| 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 |
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Easy 5 this morning out in the reserve. I'm really liking getting out early and running when the temp is perfect. Soleus was a little tight, but loosened up after a couple miles.
Looking forward to the club run tonight.
Ran with the guys out into the desert reserve. Pretty good run, took it easy. Started feeling a little fatigued towards the end of the 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 |
| Still a little tired this morning and feeling a little over worked. |
| 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 | 0.00 | 7.00 |
| Desert reserve run. Morning - 7 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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Morning - We had a pretty good workout this morning. We did a short ladder
with a 800M warm-up, 2x200M, 2x400M, 2x800M, 800M cool down.
Evening - Ran with Clyde and Paul at the Dixie Track. 1 mile warm-up 3x1mile, 1.25 mile cool down. 1st mile - 5:23
2nd mile - 5:38
3rd mile - 5:39
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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 | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Ran with Clyde - slow run - desert reserve - morning 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 | | 11.37 | 0.00 | 0.00 | 0.00 | 11.37 |
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Ran with the club out into the Reserve over by the Golf Course. Good run with some good climbing. Extended the run with Luke over the T-bone trail and down the turkey rd to tabernacle and back to the store via the diagonal.
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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 |
| took the day off! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Run 4 Kids 10K (6.2 Miles) 00:36:55, Place overall: 2, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 6.20 | 0.00 | 10.20 |
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Ran the Run 4 Kids - Pretty happy with the results, mostly happy I'm not sore this morning. I'm not sure what my splits are because I haven't had a chance to take them off my Garmin. They are pretty close to Dustin Ence's splits except for the last three mile.
I wanted to start the race off a little slower than I have the last couple races and control my pace a little. I've been getting to the end and finding myself dead and not able to maintain a reasonable pace the last couple miles. I think the strategy payed off, however I think I had a little too much left at the end because I noticed I was sub 5 for the last portion of the race (down hill).
I'm glad we're running another 10k this coming weekend just to get used to racing again, and running at faster speeds. I also think it will help with my overall strength as well. I would like to get back down to running 10K in the low 5min 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 | 0.00 | 5.00 |
| Easy 5 in the desert reserve. |
| 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 | | 10.50 | 0.00 | 3.00 | 0.00 | 13.50 |
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Morning Track Intervals with the morning group. Small ladder - 400,800,1200,1200,800,400
Looking forward to this evening's speed work out at the college. I would like to do miles again.
Ran 3 x 1mile repeats at Dixie College with Kendra and Paul. |
| 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 | 0.00 | 7.00 |
| Ran with Dave and Bill, nice easy run - It was great hearing about Dave's race at Boston - I think everyone in the club is off to a great 07 running season. |
| 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 | 0.00 | 7.00 |
| Run this morning out in the desert reserve. Tried focusing on form and relaxing as much as possible. Came home and did some good stretching and this new hip exercise I found while reading Chi Running. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Sun Run 10K (5.82 Miles) 00:00:00, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 6.00 | 0.00 | 16.00 |
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Decent Run for the day. Got in some good miles and some good miles at threshold pace. When I have more time I'll go in into more detail. |
| 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 | 2.00 | 0.00 | 8.00 |
| 6 easy 2 fast |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Ran with Clyde and Bill from the store over into Santa Clara. Pretty good loop, nice head wind with a few rain sprinkles. The pace was 6:30 most of the run, slowed down a little on the hills and towards the end of the run. Clyde helped push and keep us going at the end.
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 | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Got to bed late last night so I didn't end up getting up early like I had hoped. Only had time to get in 3.5 over in the reserve. |
| 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 | 0.00 | 7.00 |
| 7 miles easy out in the Desert Reserve - Good Run - went a different route which ended up being a little sandy. |
| 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 | | 10.50 | 0.00 | 2.50 | 0.00 | 13.00 |
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Morning Run - Desert Reserve - They fenced me off my favorite access trail into the reserve. I was pretty ticked. All for a stupid tortoise I've never even seen and that's not even native to S. Utah.
Ran up to the end of the Paradise Rim Trail. When I got to my turn-around point a MT. Bike guy pulled up on his $4G bike and started talking to me about how he used to run but stopped because Mt. Biking is faster. Anyways, to make a long story short I started to head down the trail and he said, to let him go first so he wouldn't "run me down" on the trail. So, I let him go first and just held to his rear tire .5 miles down the trail then passed him. I must say he was pretty surprised that I was still with him and kicking his butt on the downhill.
Looking Forward to Speed this evening at the Dixie College Track.
Ran with Clyde and "The Girls" at the track this evening. Clyde and I decided to do 10x400M with a 200M recovery. I kept them all at 1:20 or below. We got a little faster at the end. The last lap was 1:09 for me and 1:04 for Clyde. I really liked the workout, I wouldn't mind doing Sasha's 20x400M on a non-race week. I think its good training for focusing on form and leg turn-over at higher speeds. |
| 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 | 0.00 | 7.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Hurricane Half Marathon (13.1 Miles) 01:19:25, Place overall: 4, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
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I really didn't do a very good job at updating my blog this week due to time. Sorry about that.
The Hurricane Half ended-up being a pretty good race for me on Sat. I went into it not expecting much, but hoping I would do well. Sounds weird, but I'm sure 90% of you know what I mean. Dustin Ence and I ran most of the race together, until he slowly tapered off and had some MP3 issues on the downhill into LaVirkin. However, another mile or two and he probably would have kicked my toast. To get a play by play on the race, just check out Dustin's Blog on the Hurricane Half. The Garmin said 13 miles but I think that's because we cut corners every chance we got. The actual course is actually pretty accurate I think.
Today (Sunday) I'm feeling pretty tight from the 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Felt a little sore from the race in the morning. Started feeling a little sick in the evening. Feeling weak and getting a sore throat. |
| 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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Really sick - slept all 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Still sick. Feeling a little better from yesterday. Slept, watched TV most the day, and went to the doctors office. |
| 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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Starting to get my strength back, however I tried mowing the back lawn this morning and I was sweating before I even got the mower started. I feel like such a wimp. |
| 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 |
| Still feeling sick, but decided to get out and run a few with Bill. Poor guy had to run with the cripple. I think we were running almost 10 min miles at one point. I was not doing well - but I did get out. |
| 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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5 mile morning run in the Desert Reserve. Took it easy. Still not Feeling 100% from being sick.
7 more miles tonight in the Reserve. Pushed it a little more coming down the hill. Feeling pretty good. Throat still bugging out a little.
New low on weight - 162.5 |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Easy 3 this morning. Looking forward to the group run tonight!
7.5 - ran with Dustin Clyde and Bill down to Worthen Park. We ran Barefoot on the grass for about 1.5 miles working on form and foot strength. Then headed back to the store. Started feeling pretty tired - probably still recovering from being sick last week. |
| 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 | | 20.30 | 0.00 | 0.00 | 0.00 | 20.30 |
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Clyde and I decided to go and "easy" 20 towards Pine Valley Mt. I was a little reluctant to do twenty with not having built up to it. However, it worked out great. Got pretty depleted at the end and Clyde had to pull me along. Take a look at Clyde's blog for a detail of the 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
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Did the black hill loop through Green Valley and back up Main St. to the Diagonal. I was surprised I wasn't sore yesterday and today from Sat.'s 20 miler. I really think taking the protein shake right after the long run help with the recovery and contributed to not being sore. Also, taking it a little easier on the run helped as well.
I'm hoping to get in an easy 5 tonight in the reserve.
- Didn't end up getting out again. Came home from the store, had dinner and lost all motivation. |
| 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 | | 8.37 | 2.00 | 3.75 | 0.00 | 14.12 |
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Got up and did track work with the morning group. 8x400 at 6 min pace.
Looking forward to more 400 tonight at Dixie College. 7:15 pm for whoever want to go!
Ran 15x400 with a 200M recovery at the Dixie College track tonight with Clyde and Eric. Started off wanting to run 20 but as the workout went along I realized it probably would be smarter to just do 15. I was able to keep all 15 at 1:20 or below. Running with Eric and Clyde really help the workout move along. I think in a couple weeks I'll feel ready to add 5 more 400's to the workout.
1. 1:18
2. 1:18
3. 1:19
4. 1:17
5. 1:18
6. 1:19
7. 1:20
8. 1:19
9. 1:20
10. 1:18
11. 1:19
12. 1:19
13. 1:20
14. 1:19
15. 1:18 |
| 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 |
| I'll post more 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 | 0.00 | 0.00 | 0.00 | 13.00 |
| I'll post more 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| 4 miles in the morning. 3.5 in the Evening. Pretty non-eventful. |
| 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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Early morning run out in the reserve. Pushed it a little harder than normal. Trying to get my "easy day" pace up just a little bit.
Planning on going to the track this evening and helping Kendra out with her workout. I'll probably get in another 7.
Went over to the Dixie College track with Kendra and helped her with her speed work-out. I was pretty impressed when was able to get one of her quarters down to 6:40 pace. I ended up doing an easy 7 miles with a pace between 6:30 and 7:30. The last mile I did barefoot on the AstroTurf and track. |
| 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 | 3.00 | 0.00 | 9.00 |
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| Ran 13x400M with a 200M recovery with Dustin and Dave this morning. Great work out. Started off with a 3 mile warm-up and then started the 400's. I forgot my Garmin so I'm remembering my split from memory.
1. 1:19
2. 1:19
3. 1:16
4. 1:18
5. 1:19
6: 1:18
7: 1:19
8. 1:20
9. 1:18
10. 1:19
11. 1:18
12. 1:18
13. 1:19
2 miles cooldown.
Last week I did 15 repeats and was pretty hammered for about two days. I'm hoping by doing a couple less this week I might be a little better off the remainder of the week. Over all I was really happy about the work out. However, I felt like my hip flexors never really loosened up and my hips were twisting/ catching with almost every stride. I just need to spend some time stretching them out or just get a massage.
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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 | | 10.12 | 2.00 | 0.00 | 0.00 | 12.12 |
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Got up and ran an easy 3.5 this morning. Still feeling some of the effects from yesterday's speed workout. I hope to get another 1.5 in on the treadmill at the store before our club run tonight.
Didn't end up putting any miles on the treadmill.
Club Run: Dave, Dustin, Clyde and Myself ran from the store at 7pm this evening. Down Sunset to Dixie Dr. over to Sunriver and up, up, up to the top of this "little" mesa. Ran around on the course with a mixture of cement and grass, over toward SHAC and back up Sunset to The St George Running Center.
Take a look at the my mile splits, map, etc. by clicking here. (My garmin got started a mile late and got left on at the end. The run ended at 7.62 on the Garmin which was really 8.62 from the store)
Decent run, I felt pretty good coming back up Sunset. It's always nice to know the run is almost over. Tried focusing on my form most of the run - being relaxed in the shoulders and proper arm swing.
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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 | 0.00 | 0.00 | 5.00 |
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| Easy 5 around town. Feeling pretty good - just hoping to coast to my 60 mile goal for the week. Tomorrow we have 13 planned out by Sand Hallow. |
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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 | | 8.50 | 4.00 | 0.00 | 0.00 | 12.50 |
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View my entire workout including heart rate, pace and map here!
Great run with the club this morning. Dave Holt, Dustin Ence, Clyde Behunin, Bill Campbell and myself. Started at the old Brentwood Bowling Alley and circled around the Sand Hallow Reservior/ State Park.
Pace was steady and easy the first half then got picked up the last half on the downhill back to the Bowling Alley. Dave H. stopped at the Park entrance to meet his family for a day in the sun while we all hammered ourselves back to the cars. Clyde took on the role as the rabbit while we all chased him down the hill. Steve O. was also looking pretty strong and gained a good 200M on me.
I'm starting to feel a little stronger, however I think I was slightly feeling the effects of increasing my miles this week. Looking forward to another week of 60-65 miles and continuing to build a more solid mileage base.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Morning, Easy 7 - post more 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 | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
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Morning - Track work with Tues. Morning group - Stacy, Shirly, Rich, Mike, Josh, Carl and Myself 6x800.
Ended-up doing another easy 5 after the store closed. |
| 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 | | 5.75 | 0.00 | 2.50 | 0.00 | 8.25 |
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Morning Track Work ( 10X400) with Dave, Dustin, James and Damon. Crazy wind the whole time however the times were faster than last week. I ended up having a bathroom break at #6 so I ended up missing a few intervals. I think Dave and Dustin did around 15.
Overall I was really happy with the workout starting to feel a little stronger each week.
New low for weight 160.5 lb! |
| 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 | 2.00 | 0.00 | 0.00 | 14.00 |
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7 easy miles over in the Desert Reserve this morning.
Met with the group this evening and ran from the store. 7 miles via Desert Reserve over by the Golf Course and back to the store on the Diagonal. Picked it up a little by the Diagonal and up and over to Snow Canyon Prkwy. Hit 5:15 for a while on some of the Down hill trying to catch Dave (it didn't work). Good quick 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 | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Worst Run ever! 16 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 | | 12.00 | 2.00 | 0.00 | 0.00 | 14.00 |
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7 miles up in the Desert Reserve. Pushed it a little harder this morning than normal.
7 miles this evening on the Snow Canyon Prkwy Trail. Put in a few Fartleks. |
| 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 | 3.50 | 0.00 | 0.00 | 13.00 |
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Morning track work with the Tues. morning group - Mike, Michael, Carl, Josh, Stacy, Shirley, Rich and Myself. Took it pretty easy just about Marathon Pace 5:50-6:00 pace for 3x800.
Tonight I'm getting in another 7 helping Kendra with her speed W/O @ DSC.
Went with Kendra and helped her with her speed work out at the College. 3x800 @ 7:24-:32 pace. I was able to get in a couple solid miles in at 6:15-6:30 pace. Most of the run for me was between 7:30 and 8:00. |
| 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 |
| Exhausted from running. Decided to take cut back 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Run with the club at 7pm with 104 F heat. Not a very good run. Took it easy to conserve energy for the 10K on Fri. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Summer Games 10k (6.2 Miles) 00:33:58, Place overall: 12, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 6.20 | 0.00 | 8.50 |
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Great race this morning! Started at 7am up the canyon in Cedar City with nice temps. Dave H, Steve O, Dustin, Bill, Ruth, and I all had "new PRs". I didn't feel as good as I thought I would this morning. My heart felt like it was going to jump out of my chest at one point. I think I need to work more with Tempo's and also mentally challenging myself while having my heart rate high. |
| 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 | 0.00 | 0.00 | 13.00 |
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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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
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Went out this morning for a easy 3.25. Legs still recovering a little from Fri & Sat.'s runs. Planning on getting out tonight for 7 more.
Ran at about 8pm with Bill in the Desert Reserve. 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 | | 11.40 | 2.00 | 0.00 | 0.00 | 13.40 |
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Went over and did track work with the Tues morning group. Not too many people there due to the Tri on Sat. However, Steve O., Bill, and Nichole showed for the first time - I think it Nichole is just starting to do speed. Carl and Mike were also there doing 800's. I wasn't paying too much attention to how many repeats we did - I think we did 8 x 400's at about 6:15-6:20 pace.
Planning on 7 more tonight with Kendra at the Dixie College Track.
On the way over to the DSC Track we saw WildBull and gave him a ride over to the track. We ended up running about 5 miles on the track with 1.5 on the road back to the art city building . Kendra ran 3x800, 3:46, 3:37, 3:36. Here fasted 800 workout yet! |
| 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 | 0.00 | 7.50 |
| Met this morning at the PVHS Track. Ended up not doing speed, which I think was a good thing this morning. Went from the HS over to DSC to see if Bill could find his compression sleeve he left there last night - no luck. Good morning 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 |
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Easy morning run out in the Reserve. Stared at 8am and I think it was already in the high 90's F. I Saw about 4 million lizards. The whole ran was kinda lame, feeling sluggish.
Ditto the run above, and ran with WildBull. |
| 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Ran out of time this morning. Now that Kendra's running more it's a little more difficult to balance schedules. 3.5 Easy.
Went out another easy 5 this evening. |
| 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 | | 13.90 | 3.00 | 0.00 | 0.00 | 16.90 |
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Ran from the store to Snow Cayon Prkwy, up Snow Canyon State Park to RT 18 and back down to the store. I started off pretty dehydrated and had some serious issues until we got to the top of the park and drank some water and sports drink. Bill was nice enough to wait for me at the top. Finally started to feel better on the way back down to the store.
Over all I'm really happy about the week. I can't remember the last time I put in a 70 mile week. It's probably been 7 years. |
| 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 | 0.00 | 0.00 | 13.00 |
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Very Easy 7 - Desert Reserve.
7 on the treadmill evening @ 6pm. I decided I needed to start doing my workouts earlier. I have found that if I wait for it to get cooler and do my evening workout outside I'm not able to get to sleep until 12 or 1am at night. . 2 Miles Tempo @ 5:45 pace
Here is my plan for the week:
Mon: 14 miles - 3-4 Tempo on Evening Run.
Tues: 14 miles - 3-4 miles at Marathon pace
Wed: 10 miles - 4 x 1mile repeats on track
Thurs: 14 miles - Evening Run A little faster.
Friday: 10 miles Easy
Sat: 15 mile long Run
Overall Mileage Goal: 75-77 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 |
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7 Miles on the SCHS track with morning Tues morning group. 3 miles at marathon pace.
Evening run with Kendra tonight. 3 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 | 4.00 | 0.00 | 0.00 | 15.00 |
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Desert reserve morning run - 7 miles easy.
This evening we met at the St. George Acceleration Ctr. for a lecture on nutrition and training. We ended up leaving early to get our run in. 8 miles - Bloomington Loop. After about 2 miles in we picked the pace up a little but, after about 3 miles my Burrito from lunch started trying to get out of my system (if you know what I mean). So, I pulled off the trail while Clyde watched for people - and I took care of business. After that I felt much better and we just cruised back to the cars. |
| 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 | 0.00 | 7.00 |
| Morning Reserve run 7 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 | | 4.00 | 13.00 | 0.00 | 0.00 | 17.00 |
| Great run this morning with Bill, Dave and Steve O. Ran from the Veyo Store down to the running store. Took a while to warm up but once we started going I felt great. Dave decided he wanted to drop 3 miles at 5:20-5:30 pace and stupid me tried to keep up. I think it really effected my run the rest of the way. I've noticed I don't handle speed changes very well in the middle of a long run. Overall I was really happy with the run and I'm noticing improvements. |
| 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 | | 4.50 | 2.50 | 0.00 | 0.00 | 7.00 |
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Ran on the treadmill this morning. Kendra went up to SLC and left the two older kids with me. So I had no choice. Steady pace, then dropped down to Marathon pace 6min.
7 more this evening. |
| 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 |
| Great run from Enterprise Reservoir down to Veyo. When I have more time I'll mrite More. |
| 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 | | 19.20 | 0.00 | 0.00 | 0.00 | 19.20 |
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Hot, Hot, Hot! Went out too late this morning - Easy 10.5 in 103 heat.
Club run tonight @ 8pm
Another Hot run tonight. Started to have hydration issues again before we snagged some water from the golf course. Easy 9.2 |
| 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 | | 10.25 | 2.00 | 0.00 | 0.00 | 12.25 |
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Easy run in the reserve 5 miles.
Easy 5 on the treadmill - stepped it up to marathon pace for 2 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Set the alarm to get out and go with the morning speed group this morning at the SCHS Track. However, I ended up not setting the alarm to am. So it didn't go off this morning and I ended up getting there late. Only 4 miles.
Evening - had company come into town. |
| 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 | 4.00 | 0.00 | 15.00 |
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Morning run out in the reserve.
Evening run down the marathon course 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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7 miles out in the reserve morning.
8 Miles tonight with the club. Bill, Steve O, Ruth. Ran into downtown around Worthen Park, Up The Hill and back to the store. |
| 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 | 2.00 | 1.00 | 0.00 | 14.00 |
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Morning rum from Summit At 6am - headed out towards FT. Pierce Wash for 7.5 miles then headed back to Summit. Nice gradual uphill on the way out and nice down on the way back. Had a good little group show. |
| 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 |
| 4 in the morning was going to get out and get more in the evening - The week has been crazy. |
| 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 | | 4.50 | 3.00 | 0.00 | 0.00 | 7.50 |
| 7.5 in the morning on the SCHS Track. |
| 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 | 0.00 | 7.00 |
| Starting to feel a little wierd not running very much this week - kinda feeling like a slacker. |
| 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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Massage in the morning -
Evening workout with the club. |
| 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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy miles with Clyde and Logan in Tropic. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Bryce Canyon Half Marathon (13.1 Miles) 01:16:57, Place overall: 11, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 13.10 | 0.00 | 15.10 |
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We'll I'm finally posting my Bryce Canyon Half Results. Overall it's a new "old man" PR. However, I was expecting to run about a min faster. After looking back at my training I understand what my problem is and I'm going to fix it.
1st mile- 6:03
2nd mile- 6:05 (12:08)
3rd mile - 5:13 (17:22)
4th mile - 5:22 (22:44)
5th mile - 5:34 (28:19)
6th mile - 33:54 (33:54)
7th mile - 5:50 (39:44)
8th mile - 5:59 (45:43)
9th mile - 6:15 (51:59)
10th mile - 6:04 (58:04)
11th mile - 6:14 (1:04)
12th mile - 6:12 (1:10)
13th mile- 6:09 (1:16:40)
13:1 End Race (1:16:57) |
| 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 | 2.00 | 0.00 | 0.00 | 14.00 |
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7 miles easy this morning from the house down into town and back. Really humid out.
7 miles on the treadmill - evening
Also, I just posted my Bryce Half Splits.
Last Fri I went over to Desert Palms Fitness Center and got my metabolic rate and Vo2Max testing done. I found that my training needs to be a little different than I originally thought. I thought I needed more speed and tempo work - the test told me I needed more time in Zone 1 and 2. Zone 1 for me is between 155-161, Zone 2 between 161-167. Basically it's saying I need to do more base.
I was really surprised that my Vo2Max read at 86.1. However, it really doesn't mean much if I don't have the right training behind it. It said my Max HR was 181. I think that might be a little off - I'm pretty sure I've had it higher than that before. However, at the time I thought I was going to shoot off the back of the treadmill. I'll have to scan my reports and post them on the blog.
I was really impressed with everyone over at Desert Palms. They really took time to explain the system and the data the test printed out for me to follow. If your interested in doing the test just give me a call at the store. |
| 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 | 2.00 | 0.00 | 7.00 |
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Went and met-up with Clyde and Dustin this morning at the PVHS track. I didn't get much sleep last night so I was a little hesitant doing speed. However I think it turned out fine - exspecially compared to last years 800's at this time of year (my 800's from last year).
800x4
1. 2:35
2. 2:35
3. 2:30
4. 2:28
Planning on getting some more miles in tonight.
Didn't get out, went to bed. Only had 3 hours of sleep last night. |
| 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 | 2.50 | 0.00 | 16.00 |
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Easy run this morning. Kept half the run under 6:30 pace. Very Humid!
Great run with the club. We had some traffic issues crossing Snow Canyon - other than that it was great. Dave put the moves of going back to the store so I tried holding on for as long as I could and decided I better hold back for Hayden. And that fact I thought my insides were in a rice cooker.
Looking forward to the Sat. run with the guys. |
| 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 | 0.00 | 7.00 |
| Easy 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Today was a pretty lame day for me. Started off ok - Started having serious problems around mile 15. Ended up walking for a while. |
| 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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Went out in the evening about 5:30, met-up with Bill at his work and ran over to river rd down riverside, around the black hill and back to the store. Felt pretty good - started getting a little hot at the end with my bald head working as a solar panel. Happy to get in the 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 | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
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Ran with the Tues morning group. 6x800 at 6:10-6:20 pace. They all did really well. Carl pushed the last one down below 5 min pace.
Will get in more tonight. |
| 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 |
| sick |
| 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 |
| sick |
| 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 |
| starting feeling better - little weak - but didn't get out. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Ran the Snow Canyon Loop with Clyde and Bill. Good run, felt pretty good. Clyde took of like a crazy man. Felt pretty good 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 | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Ran from the new house back home. Kept about 6:10 pace for the 1st 4 miles then slowed down going up Main ST. and the Diagonal. 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 | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Track workout with the Tues Group. Fun Run - had about 15 people there. Planning on getting more in tonight. |
| 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 | 2.50 | 13.50 |
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Got up to go ever to the track this morning and got stuck on the pot. My pizza from last night was giving me a nice hello. Anyways, I was a couple min late to meet Clyde at the track - I was a little nervous about the workout with my stomach.
Workout 6x800
1.25 mile warm-up
1. 800 - 2:27
400 recovery
2. 800 - 2:23
400 recovery
3. 800 - 2:26 Stomach started really acting-up headed for the bathroom but nothing happened.
400
4. 800 - 2:27 Decided to head for the bathroom again for another try.
400 recovery
5. Skipped - Still in the Bathroom - noticing a pattern with this workout.
400 recovery
6. 800 - 2:22 Stomach feeling much better.
1 mile cool down.
Really happy about this workout - minus the stomach issues I was having. It's good to know that I'm at least running my 800's faster than last year.
Evening Run on the Treadmill - every other mile 7:30, 6:30 pace - Total 7 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 | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Went to run with the club at the track but the track ended up being closed due to construction at the field.
Went over to the west canyon trail and run up and back down. |
| 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 |
| Easy 10 miles out to Washington Fields and back to the House. Dropped it down to 6 min pace for a while. |
| 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 | 2.00 | 0.00 | 8.00 |
| Ran this morning with the morning group at the Snow Canyon HS. The track was still not open due to the infield being re-surfaced so we did 800's with the Cross Country Team on the grass. Got in a total of 8 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 | | 11.50 | 10.00 | 0.00 | 0.00 | 21.50 |
| Run down the St George Marathon Course. |
| 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 |
| Got up early and ran an easy 14 out to Ft. Pierce wash area. Nice and steady. Just trying to bump some last min. miles before SGM. |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Got up early this morning again and ran 10.5 out into the WA Fields. Nice run. It really is dark at 5am. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
St. George Marathon (26.2 Miles) 00:00:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.20 | 0.00 | 0.00 | 0.00 | 26.20 |
| What a Bad, Bad day! However, I think I won the Mayor's Walk. |
| 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 |
| went out 6 morning. was really starting to get anxious about getting back outside yesterday. The run was slow and my lower back is still a little messed up, but other than that it was a really nice 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Went an easy 7.5 out into the fields. Nice run - it's great to get going again after SGM. I'm planning on running the Tucson Marathon in Dec. I'm hoping to be able to pull on a Marathon PR by that time. |
| 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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Easy 5 this morning on the Dixie College. Dawson and Tracy showed. Didn't go too fast but ran the straights at 10k pace and jogged the curves.
Hopefully I will be able to get out again tonight. |
| 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 |
| 6 easy miles with the club tonight. |
| 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 |
| Great run today. Felt really good - a little tired the last min though. Ran from Diamond Valley down to the turkey farm rd to the T-Bone trail and back to the store. Bill, Dave, Mike, Clyde, Bruce and Myself. We dropped in down to the low 6's for most of the last half of the 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 | | 14.75 | 0.00 | 0.00 | 0.00 | 14.75 |
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Great 10.5 mile run this morning. It's amazing how exciting it was watching, looking at pictures and reading about the Trials this weekend.
Went out this afternoon for an easy 4.25 around the store. |
| 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 | | 8.25 | 0.00 | 0.00 | 0.00 | 8.25 |
| Got up early and headed over to the DSC Track to get some miles in before everyone else got there. Nice and steady. Bill, Terry, Tim, Mike, Dawson and Myself. |
| 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 |
| Nice easy morning run7:15 - 7:25 pace. Ran out into the Fields. |
| 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 | 0.00 | 0.00 | 9.10 |
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Great run with the St. George Running Club last night from the running store. Did the Sunbrook course with the extension over to Snow Canyon Prkwy. We had a few High School guys who really pushed the pace from the very beginning. I was happy that the first 2.5 miles were down hill so I could get warmed up a little. My lower abdominal have really been bugging me and it takes about 2-3 miles before they stop aching. Nice steady pace the whole way. Dave and I picked it up a little at the end until my Bajio Lunch decided to say -"HELLO"! |
| 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 |
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Nice to be feeling better again. After Getting strep throat in Tuscon right before the marathon, moving the week after that then coming down with strep throat again the following week - it's nice to be back to "normal". I think I only got in 4 runs this month so far. So anyways....
I had a great run today - 9.25 miles out in the fields toward the beaver dam rd. I'm excited about exploring all these new roads around our new house. |
| 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 |
| about .5 miles running the trash from the house to the garbage - back and forth, back and forth. |
| 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 |
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Nice steady run - 5.5 miles. I'm going to try to get my treadmill together tonight and get a couple more in this evening. |
| 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 | 3.00 | 0.00 | 9.00 |
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Ran the Sunbrook Loop with the club at 5pm. Mike, Allen, Ruth, Hyden and Myself. Took off pretty good clip down to the golf course low to mid 6's. Then up the Sunbrook Course Hill - Which never seems to stop. Got a little wet going over the Santa Clara River, then back to the store. Hyden and I picked it up going back up Sunset dropped it down into the mid 5's - However I couldn't hold on to him all the way up the hill.
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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Great run this morning - a little cold. Mike, Allen, Bill and Myself showed and a couple that decided they didn't want to run 14 miles. We ended up doing the Bloomington Loop from the store - nice drop in the beginning of the run and a good climb at the end on the way back.
Felt pretty good. I was still feeling some of the aftermath from Thurs. run and pushing it with Hyaden towards the end. So I'm glad we just took it easy and steady. Bill had to turn back - he hadn't run very much this week due to injury issues. Mike and Allen did really well and continue to improve. |
| 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 |
| 9am - Ran from the House up to the Store - No Garmin - Took it easy. 8.5
11am - Ran from the store down bluff st. to meet Kendra while she was shopping. 1.5
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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 | | 1196.51 | 101.80 | 108.38 | 2.50 | 1409.19 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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