| 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 | | 1369.84 | 72.45 | 29.50 | 2.25 | 1474.04 |
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| Night Sleep Time: 22.00 | Nap Time: 0.00 | Total Sleep Time: 22.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.25 | 0.00 | 0.00 | 0.00 | 7.25 |
| Good morning run - Out in the fields. 7.25 |
| 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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Great run with the club tonight. Did the Snow Canyon High loop with the sunbrook extension. Nice in easy - picket it up a little towards the Golf couse then going up Dixie Dr. I took a gu and started having serious stomach problems. Ended up taking a pit stop off the edge of the trail and eaving behind my Hobble Creek Half Marathon Shirt. It was the better choice of the two options. |
| 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 | | 10.10 | 0.00 | 2.00 | 0.00 | 12.10 |
| Good run with the Club - ran the Painters Course. Didn't feel as good as I should this close to 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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Did the Washington Loop - Took it pretty slow. Really nice morning. 12.5 miles. Pretty non-eventfull. |
| 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 | 2.00 | 0.00 | 8.50 |
| Good run last night - ran home from the store 8.5 miles. Took it down into the low 6's 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy 7 with the club, Snow Canyon 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Painters Half Marathon (13.1 Miles) 01:29:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
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What an Awesome Weekend! I had a great time with all the Bloggers over at our place Friday night - once again thanks to everyone that participated and help out Kendra. I think we ended up with about 50 people.
Anyways on to the race - I decided, since I'm not in race shape right now I would find more enjoyment pacing Mike Warren. He's improved so much I was excited to see him get a PR - and PR he did! Mike, I hope a wasn't too obnoxious there at the end. Here's a link to Mikes Blog for the Painter Half.
We ended up running a 1:29 and with about 100 M to go Mike takes off and shifts gears like an Indy Car and drops me bad. Fun times! Great 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 | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
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4 easy miles this morning on my "Washington Fields Easy Loop That Doesn't Take Too Long Loop".
3pm - ran to the store from the house - short way - 7.5 miles about 7:25 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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Ran from the house to the store- short way. 7.5 Started feeling a little tired at the end. Easy run.
Ran from store to house - stomach problem - Steady Pace - 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 | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Was planning on going 6 but got a little cold in my short!! Only 4.5 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 | | 10.25 | 0.00 | 0.00 | 0.00 | 10.25 |
| Club Run - Easy 10+ miles pushed up the hill 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I.T. Band a little tight didn't run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
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Great Run with the club - Tobi, Tobi, Phil, Mike, Dave, Marci (Nice finally having a female on a Sat. Run!), Guy from out of Town, Ken Carlson, and myself. Drove 15 miles up the marathon course from the store - top of Veyo hill - and came back down to the store.
Total 6:36 pace (including water stop @ 6 miles):
1.7:10
2.7:19
3.6:59
4.6:33
5.6:28
6.7:25 (Water Stop)
7.6:20
8.6:26
9.6:21
10.6:43
11.6:29
12.6:11
13.5:50
14.5:50
15.6:07
Great Run For Everyone - I felt good about the run for myself - A little tired at the end.
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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 |
| Massage in the morning - Set up treadmill late in the evening from our move and couldn't get it to start - 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 | | 0.65 | 7.10 | 0.00 | 0.00 | 7.75 |
| Evening run 7.75 - Good run, dropped it down a little - 6:35 average for whole run. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Easy Morning run 7.5 - a little tight from yesterday's run. slow run.
Got the treadmill working - 7.5 miles tonight 7:30 pace. The track seems to be sticking a little. I need to get it fixed. |
| 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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Easy Quick Run on the Treadmill 4.75
Club run - Did the Thurs club loop extended to 10 miles. Fleet pretty good and tried pushing the pace at the end - however I'm paying for it today - my hips are majorly 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 | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Man - I don't know what my problem was today - I went out for 20 and almost didn't even make it through 13.5 - bad run - no energy. |
| 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 |
| 7.5 easy treadmill miles - morning 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 | | 7.00 | 0.50 | 0.00 | 0.00 | 7.50 |
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7.5 Morning Run - nothing too exciting dropped it down to 5:50 for about .5-
Planning a 7.5 evening run. I was planning on getting an evening run but decided to hold off since I was planning 15 on Wed and Thrus, and a 20 on Sat. Putting me at 72 for the week. I don't want to jump up the miles too 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Ran to the store - nice and smooth. I'm starting to feel my body changing and It's feeling nice. I'm not sure if I'm loosing weight ( I don't own a scale) or I'm just starting to get into better shape - I'm really excited about my own training right now and excited about what 08 will bring. My goal for this month is to start doing mile repeats in about 11/2 weeks and get my miles up to 80 by the last week of the month.
Ran home from the store at 3pm. 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 | | 10.11 | 0.00 | 0.00 | 0.00 | 10.11 |
| Good run with the club - 10 mile loop good pace. Felt a little flat tonight - hopefully it won't last. |
| 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 home from the store - steady pace. 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Great run with the guys ( Dave, Clyde, Mike and Myself). Ran down from Washington to Dam Rd out to the Washington Dam, over to Sand Hallow Rd, up passed Purgatory, left of Telegraph and back to Dave's House.
Kept it steady for most of the run nothing fast. Going up passed Purgatory Clyde picked up the pace a little, then Dave passed us and picked it up a little more - by the time we are about a half mile from the top of the hill poor little Steve was shutting down. When we got to the light to turn left onto Telegraph my hip flexors and calf were basically shot. So, it was slow slow slow for me the last 5 miles.
Overall I'm happy with the run. I haven't done a 20 in a while. I think I would have been fine had I not pushed it up the hill like I did.
It's great to see everyone improving with their goals.
I'm thinking of going 3 later on to get my goal of 70 for the 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 | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
| Slow and steady 18 this morning. Felt Great - No Watch, No Speed, No Rush, No Stopping. From my house to 1440 S over to the River trail and Convention Ctr., under the freeway over to Green Valley connected to the Bike path, up to the St George Running Center, and back to the house. Felt pretty good, much better on the way back down to the 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 | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
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Quick 6 miles on the treadmill tonight. Crazy day - just glad I got 6 miles in.
Planning 15 tomorrow.
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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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Morning run 7.5 up to the store from the house. Day dreaming of faster days!
Ran home from the store - really nice out! However it looks like some clouds are coming in.
Tomorrow - 5 in the morning 10 w/ the club (7 miles @ > 6:30 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 | | 9.00 | 6.00 | 0.00 | 0.00 | 15.00 |
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Woke up with my calves and arches a little tight which made me a little concerned - however after walking around and helping the kids get ready for the day they loosened up a little.
Ran an easy 5 miles @ 7:30 pace on the treadmill this morning. Watched a History Channel show on Snipers.
Group Run from the store - Ran 3 mile warm-up then started the 6 mile tempo. This is how the tempo went:
1. 5:50
2. 5:55 - stoplight
3. 6:12 - gravel road - crossing part of golf course.
4. 6:36 - Bathroom Break
5. 6:30 - Heading up Dixie Dr.
6. 6:58 - Pushing up the hill but not really going very far, very fast
1 mile cool down back to the store. I was really excited about this run today before it happened. Little disappointed with having to stop and use the restroom and my performance the last mile. I think if we keep it up the times will keep dropping.
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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 | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| exhasted only got in 3. |
| 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 | 3.00 | 0.00 | 0.00 | 16.00 |
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Great run this morning with the club from Mike's House - Thanks again to Colleen for the ride the nice refreshment after the run. And Mike gets no thanks for bringing out the scale.
Anyways, started out on Utah hill and came down all the ways to Mike's house. Nice steady run pushed it for a few miles. Everyone was looking really strong.
Was planning on hitting 80, but it will have to hold off till next week. Very happy with the way things are turning out. I just need to loose 20 lbs. |
| 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 | | 18.50 | 0.00 | 0.00 | 0.00 | 18.50 |
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Slow morning - 18.5
Just went out and got it done. Nothing special just two bathroom stops.
Here's my plan for the rest of the week
Tues. - 7.5
Wed. - 15
Thurs. - 9 easy, 6 Tempo during Club Run.
Fri. 7.5
Sat. 16-20
Total Weekly Miles Goal: 79.5 - 84.5 |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran home from the store - good run - 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Treadmill miles early this morning - 7:00 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Amazing Run!!! 10.5 |
| 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 | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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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 | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Great run this morning did my Washington Loop. Good steady pace - dropped it down into the mid 6's for a few miles. Still a little tired from this weekend. |
| 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 |
| Ran home from the store tonight - good steady pace did a fartlik/ tempo workout. Felt really good. However, my ankle is a little sore. Excited to be back to running this week and feeling strong. |
| 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 |
| Ran Home From the Store Good 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 | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Ran With the Club - Golf Course Trail Extended down around the temple. Nice steady pace with a little Fatlik. |
| 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 | | 15.20 | 0.00 | 0.00 | 0.00 | 15.20 |
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Ran with the Club. I was going to do 20 but decided I only needed to do 15 - Nice Steady pace - Dropped it down to 6 min pace and a little below for a while.
I'm planning on getting back to my normal routine next week. My ankle has been feeling a lot 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Two good steady 7.5 mile runs - to The Store and back home. Feeling pretty good and strong. Looking forward to the 10k this weekend.
I've also been enjoying not running with my Garmin on non-speed days. Just going off of feel. |
| 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 |
| Went to the SCHS Track to help out with the group speed workout. Only Stacy Bracken and I showed. Durring the 3rd 800 I felt my calf just role-up into a knot. We were'nt even goign too fast just about 6:20 pace, but I think It's all related to my POSTERIOR TIBIAL TENDON issue. I'm going to massage it a little today and get some Wintercrest on it. |
| 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 miles on the treadmill late at night. |
| 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) 00:36:28, Place overall: 10, Place in age division: 4 | | 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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Spectrum 10 -blaw, blaw, blaw.
Good race - just not to exciting race for 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 | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
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Race 9+ to the store from the house - extended route.
Ran home 3.5 to meet Kendra and the kids. |
| 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 |
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Ran to the Store this morning from the house. Nice pace. 7.5
Ran home the long way 9.5 - nice pace as well. It's really starting to get warm. I had my tights on and had to stop and take them off. I was sweating pretty bad. |
| 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 run with the club. Last 3 dropped down to 6:20 pace. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Ran to the store this morning. Easy run 7.5 miles.
Ran 7.5 miles from the store to the house. Stop by Mike's "Warren Energy" to say hi on the way 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 | | 11.55 | 5.55 | 0.00 | 0.00 | 17.10 |
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Great run this morning with the club. Ran a 5.7 mile loop 3 time with the second loop being a tempo - ran the tempo at 6:01 Ave/Pace
Felt great and much better than last weeks 10k. I'm looking forward to doing that workout again in the future to see if I've improved. |
| 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 |
| Two great runs today from the house to the store and back. Everything was flowing really well didn't really push but still ran a nice solid 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 | | 8.00 | 0.00 | 0.00 | 0.25 | 8.25 |
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Went to the track for the Tues. Morning Group Workout. Dawson and I were there only ones so we rocked the track for a few mile. During our cool down I decided to run a couple quarter repeats with Hayden. Hayden had already done a few when I came in. I think we did the 1st one in 63. Then on the second Hayden started having some issues with lightheadedness and shortness of breath so we stopped. I think he was just depleted from sleep and not having enough food in him.
Evening fun only did 3. |
| 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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Ran to the store in the morning. A little tired this morning, not feeling to saucy. 7.5
Running home from the store @ 3pm. 7.5
Just miles 7:00 - 7:30 Pace - I think. I stopped wearing my Garmin during my slow days. |
| 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 | | 17.50 | 0.00 | 0.00 | 0.00 | 17.50 |
| Great run to the store this morning. I had an early phone appt and ended up doing a 2 mile tempo to get here on time. Looking forward to the club run tonight @ 6 pm. Great run with the club. 10 mile loop. My legs got really chaffed. Nice solid pace. Got a little tired at the end. 7 min pace (according to 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
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Got a massage this morning. Then Ran to the store - Slow. Pretty tired this morning. 7.5
Looking forward the trackmeet this afternoon and seeing some good races.
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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 | | 17.20 | 0.00 | 0.00 | 0.00 | 17.20 |
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Ran with the group this morning did the Snow Canyon Loop From the Store. I pretty much sand-bagged it all the way up the hill. I figured there was no reason to push. About the last 4 miles I picked up the pace a little and caught up with Bill and picked up a little distance on Clyde. Average pace was probably around 7:30. Good run to end a great week.
Very happy with my running this week. Next week I plan to keep it at 80 and continue building a good solid base (I'll probably keep it in this range for another 5 weeks). As of right now I have no tightness or any other nagging little issues in the legs. My goal is to continue to stay consistent, build the solid base I'll need to train really well this summer 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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Run to the store long way 9.5
Run home 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 | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| 9.5 mile run home from the store tonight. Pretty tired, I think it had to do with my lack of food today. |
| 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 |
| Super crazy day 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 | | 18.25 | 0.00 | 0.00 | 0.00 | 18.25 |
|
Morning run to the store 7.5
Evening club run 10.75 from the store did the extended route with Rich Hurd. Great run. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
|
It's so nice out in the mornings right now. Easy 7.5 to the store.
Decided not to run my evening run - it was kinda weird my heart actually felt fatigued so I came home and slept for a little while (I never take naps). I'm not sure if it's from stress or just fatigue - possibly both. I have felt like this before however while increasing my conditioning. |
| 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 | 10.00 | 0.00 | 0.00 | 20.00 |
|
Another great run with the the guys Dave, Bill and my imaginary pacer Frank. Met at the store and went up the SG Marathon course to Brookside. Took the first 10 easy then picked it up the second half. Dropped it down to a 6 min average for the last ten. I can tell my strength and speed are really starting to come back. I need to work on leg turn over however. It will come with time. Dave was rockin it considering he just got done being sick with pneumonia. I'm excited to see how he will perform at the SL Marathon.
I don't know what was going on with my heart last night but I felt great after getting warmed-up this morning.
|
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Run to the Store and back home 7.5 x 2. |
| 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 |
|
Ran with Clyde this morning. Went from my house over to the Ford Dealership and back. Good morning run.
I was planning on going out with the club but I had an employee not show and didn't get out once I got home in the evening. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran to the store - 7.5 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Race: |
Run 4 Kids 10k (6.2 Miles) 00:37:25, Place overall: 4, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.80 | 6.20 | 0.00 | 0.00 | 19.00 |
|
Met with the guys out at the race start to run the course for a warm-up at about 7am. Nice warm-up.
8am - The race went well. Not a quick 10k however. I was hoping to keep it under 6 min pace - but considering the course, and the 6.5 mile warm-up I'm happy with the way I felt.
I was mostly happy with the way I felt after the race during our 6.5 mile cool-down no tightness, or fatigue except for being thirsty and carrying my cup for 3 miles before finding some water.
Overall, I think I'm making some improvements. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.10 | 0.00 | 0.00 | 0.00 | 19.10 |
|
HOLY HOT HOT HOT! I Feel like a lobster. I ran my 9.6 route to the store today at 2pm and thought I was being grilled on the asphalt. It must have been 90F. I couldn't believe it. I finally made it to the store. Nice steady pace. I must have drank up the whole water cooler once I got to the store.
The run home was a little cooler - the down hill back to the house helped a little. A little faster on the way back. Still pretty hot however. Glad to be done for the day. Tomorrow and Wed. are supposed to be cooler. 9.5 (cut the tangents). |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Ran with the group this morning ( Dawson, Stacy, Natalie and Myself) at the SCHS track. Did 800's with them. Nice steady pace - a little slower on the cooldowns. Did not have the Garmin but I think it was around 5 miles total. |
| 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 | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
|
Morning 7.5 to the store.
Evening 7 miles from the house. Really windy still. |
| 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 | | 12.00 | 10.00 | 0.00 | 0.00 | 22.00 |
|
Great run with Ken Carlson this morning. Met at the store and drove up the SGMarathon Course 15 miles. Little cold at first so I bundled up - but it got warm pretty quick as we got going. By the end of the run I must have looked pretty fun with my tights on, shirt off and my two tops wrapped around my waist.
Anyways, here are the splits below:
1. 6:59
2. 6:51 - going up out of Dammeron Valley miles 2-4
3. 6:46
4. 6:40
5. 6:15 -heading into Diamond Valley
6. 6:05
7. 5:48 - Going around the volcano to the north SC entrance.
8. 5:57 - Water stop
9. 5:46
10. 6:04 - half of winchester hill
11. 6:03 - other half of winchester hill and a stop to put a stick in my shoe
12. 5:32
13. 5:34 - Ken and I taking turns leading - nice strong pace - really felt great.
14. 5:40 -
15. 5:50 - At the end my legs started tightening up a little and Ken dropped me and a 5:18 the last mile.
Really happy about my performance this morning. I'm mostly happy about my leg turnover for those two mile at 5:30 pace. At the time it felt pretty smooth. I'm looking forward to my 5 mile tempo on Sat.
Evening Club run 7 mile loop. Pretty tired - very slow. |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
|
Great run with the guys this morning convention center loop 3 time + 3 miles. We were going to do tempo but everybody was pretty warn down except for Bill. Good run - all I care about is getting my 80 for the week. |
| 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 | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Slow run today. Not much to talk about. Ran the 7.5 miles to the store - did a few things at the store - then ran home via my 9.5 mile route back to the house. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Easy 7.5 to the store and easy 7.5 home. Felt much better than yesterday. Spent a little time stretching and using the stick on my legs. |
| 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 | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran to the store. 7.5 - I had kind of a bad attitude during my run this morning. Thinking this training better pay off. This is the most running I think I've ever done. Even back when I was pretty quick. I guess I just need to be patient. |
| 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 | | 9.10 | 0.00 | 4.00 | 0.00 | 13.10 |
|
Group Run tonight from the store. Dustin showed up a little early and we did 2 miles before everyone showed up. Easy pace for the first three then started my tempo/ mile repeats/speed workout. It was kinda of a Hodge-podg speed workout due to a traffic light and a huge steep hill I had no desire to race-up.
Here it is:
5:32 - 1st mile
5:33 - Got stuck at the traffic light 1.75 miles into the tempo. Continued after the light turned green with crazy speed man Aaron.
5:44 - .5 on gravel
5:37 - Pretty spent by the end of this mile. I was going to do 5 miles of speed, but oh well.
Nice steady pace back to the store. Extended another mile when we got to the store to make the run 13.1 |
| 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 | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Evening run with Sasha. Couple miles with the kids and then about 7 with just Sasha. Nice easy pace, good conversation. Talked about Sasha's "Secret Race Weapon". |
| 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 | | 15.75 | 4.00 | 0.00 | 0.00 | 19.75 |
|
Great run today with Bill, Dustin, Ken and Sasha. 20 mile Kayenta loop from the store. I had a hard time getting going at first, but finally started rolling. First half pretty easy then started pushing the pace coming out of Kayenta. I wish i would have had my Garmin but, once again it wasn't charged.
After we started pushing for about the pace with Ken and Sasha for about 4 miles my right ham started acting up a little. I think I was still feeling some of the backlash from my Thurs tempo workout.
Really happy with the run. I just wish I wouldn't have had the leg issue. Looking forward to the Hurricane Half next week. |
| 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 | | 10.75 | 0.00 | 0.00 | 0.00 | 10.75 |
| Washington Loop - Late evening just needed to get out. 6:45 Average Pace. Eventful run had a sweet VPB, and saw a snake, and almost got hit by a car. 10.75 |
| 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Not a very good week for training. I've had a ton going on. Easy 6 miles in the morning. Back to 80 mile a week next week. 6 Easy. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Race: |
Hurricane Half Marathon (13.1 Miles) 01:19:10, Place overall: 1, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 13.10 | 0.00 | 0.00 | 18.10 |
|
Pretty happy with my place today in the Hurricane Half marathon. My time was 1:19:10, only 15 seconds faster than last year. However, I finally broke my streak of running races slower than last year. The last two 10ks I've run have been 1 min slower than last year. So finally with today's race I'm passed that.
The event seemed well organized, and everyone from the group did really well. It's really exciting to see so many people improve.
So here's how the race went down:
1. 5:59 - Started off and kind of just held back to see what was going on. Dustin, Ryan, John Araujo From San Diego, Me and some other guys all hanging out.
2. 5:47 - Trying to figure out what pace to settle into.
3. 5:57 - John Araujo started pulling away a little from Ryan and I
4. 6:14 - Rolling hills - Each hill we went up Ryan would pull away from me.
5. 6:06 -
6. 6:12 - Started into more climbing. Tried catching John and got ahead of Ryan a little bit. Once I got up to John he picked up the pace and Ryan came by me as well.
7. 6.48 - chasing John and Ryan - probably back 15 seconds
8. 6:19 - 3/4 of the way through this mile we started down the hill into LaVerkin. Trying to pick up speed but John and Ryan kept dropping me more.
9. 5:31 - Still getting dropped - back a good 20- 25 sec.
10. 5:41 - Saw that I was starting to make some progress on the guys once we hit the flat. A Special Thanks to Mike for Yelling At Me During The Race!
11. 6:19 - Getting a little closer.
12. 6:13 - Crossed the bridge from Hurricane into LaVerkin started heading up into Hurricane. Only about 1-2 seconds behind Ryan - I was having a hard time mentally and physically shifting gears to get passed him so I kept telling myself I could win the race and decided to do "The Crazy Man Grunt" to shock my system out of my funk. So at 12.5 I yelled out with the loudest GRUNT I could muster and threw myself into a surge. I think just about freaked Ryan out. He probably thought I was dying and By the time he realized I was OK I was passed him going for John about another 7 sec in front.
13. 5:55 - At the 12 mile marker I caught John and just started going as fast as I could. With about 200 M to go I turned around to see if I had time to put my singlet on. Ryan and John finished just a few sec behind. It was a great race. John is an amazing athlete for his age 50 - 54.
Overall I was really happy with the race. I think my endurance has really improved, I hope my speed will continue to pick up as well. |
| 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 | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Got out late in the evening. 6.5 Easy from the house. Still Feeling some of the race from sat. |
| 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 | | 6.10 | 2.00 | 0.00 | 0.00 | 8.10 |
|
Went to the SCHS Track this morning for speed. Not the most eventfull morning. Still having a difficult time getting the legs to turn over quickly. So, I only did 2 mile repeats. I was going to do 4 but once I realized I was probably going to do the 3rd repeat at my half marathon pace from over the weekend - I decided to wait for a better day. mile 1 - 5:37, mile 2 - 5:54 |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Ran with Ken -Keyenta Loop from the store - nothing worth talking about. Ken did great. |
| 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 | | 14.20 | 0.00 | 0.00 | 0.00 | 14.20 |
| Clyde and I ran out Washington Dam Rd. over to Sand Hallow Res. to watch part of the St George Tri. Crazy wind. Still feeling jacked-up. Slow Run. |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Run from the store to the house - long way. 10.5 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 8 miles to the store - 8 miles back. The run home was pretty hot! |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
|
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
Long run from the store didn't end up being too long. bad stomach problems turned around early. Snow canyon loop - minus the loop. 14 miles
Don't - eat Panda Express the night before a 20 miler. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.20 | 0.00 | 0.00 | 0.00 | 16.20 |
|
We'll I'm back. Sorry I've been away for so long. I know many of you have felt neglected not being able to see my workouts and keep tabs on my running life.
Over the last couple weeks we've moved, had a baby and temporarily lost two employees (Mike got Life-Flighted up to SLC - He's going to be fine). I'm still trying to play catch up. Anyways my runs over the last little while have been sporadic and not all were blogged.
This week is back to normal.
8 to the store - easy. 8 back home - steady pace. |
| 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 | | 4.25 | 2.00 | 0.00 | 0.00 | 6.25 |
| Got out late night and did my 2 mile loop from the house. I think I'm going to start using the loop for 2 mile interval training. Kept the run at a steady pace went down to marathon pace for about 2 miles. |
| 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 | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ran from the store home - long way. Pretty hot took it really easy. 10.1 miles |
| 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 | | 18.60 | 0.00 | 0.00 | 0.00 | 18.60 |
|
Good run to the store in the morning. 8.1
Run with the club from the store - nice steady pace 10.5 |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
Long run from the store didn't end up being too long. bad stomach problems turned around early. Snow canyon loop - minus the loop. 14 miles
Don't - eat Panda Express the night before a 20 miler. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
Long run from the store didn't end up being too long. bad stomach problems turned around early. Snow canyon loop - minus the loop. 14 miles - Dave, Marci, WildBULL, Logan.
Don't - eat Panda Express the night before a 20 miler. |
| 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 | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
|
Run to the store 8 miles.
Didn't get out of the store until late - only got 2.5 miles before my Kendra picked me up to go a family dinner at my mother's house.
I'm starting to track my intake for the the day - I'm still having problems getting my weight down, which obviously affects my race performances. I should be between 155- 160. So here we go:
179 lbs.
Breakfast: Oats / Honey
Snack: Protien Shake
Lunch: Cheese Casadilla, Beans, Rice
Dinner: Raviolis, Brocoli, 2 pieces of French Bread, Water Mellon
Snack: 1 piece of Cheese Pizza, Protien Shake
Est. Calories: 2250 |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
|
Run to the store at 9am, nice and steady 8 miles
Run home 3:30 pm, steady solid pace 8 miles
Food:
Morning: 2 bowls of granolla cereal w/ milk
1pm - Grilled Chicken, bean and sourcream
Dinner - Chicken Casorol with Brocolli and Cheese - 2 servings
178 lbs |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 0.00 | 16.50 |
|
More Coming Soon!
178 lbs. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| To the store AM |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.40 | 0.00 | 2.00 | 0.00 | 18.40 |
|
10 mile run out to Fort Pierce and back to the house. Great morning. Easy run dropped a few strides.
- Protein Shake w/berries/ banana/ flaxseed
- 175 lbs.
Ran with the guys - convention center loop - plus 2 mile tempo. 8.4 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran to the store - feeling pretty good! |
| 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 | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Packing and travel. |
| 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 | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
|
Put together a great 3.5 mile loop from where we are staying in Ogden. 7 miles in the morning 7 miles in the evening. Great weather - I don't know why you moved Logan. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
|
I know, I know - many of you out there in blog land have been anticipating my comeback from my 2.5 week blog hiatus. So here I AM ready to bless you with my amazing workouts.
Today....4 miles!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
Ran to the store. Super hot at 9 - 10am.
Weight 170. |
| 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 |
|
10 miles this morning - still hot, and getting hotter.
weight: 169 |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Getting going again - feeling better. 5 miles morning. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| I was going to get out again last night - but didn't. 5 again this morning. Fields out-n-back. 7:30 pace. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Same as yesterday. Super hot and humid outside. Still on my 5 mile come-back. Planning on 5's for the rest of the week. Probably more for Sat. |
| 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
|
Another 5 this morning. Much cooler out. Dropped the speed down quite a bit. Felt great. Fields out and back. |
| 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 | | 9.50 | 0.00 | 0.50 | 0.00 | 10.00 |
|
Wildbull and I went out this morning. We ended up doing the Fort Pierce out and back from my house. The first half is uphill and by the time you turn around you feel like you've already done your whole run. It took a while to get into a groove - and by the time I did my legs were shot.
The last mile Bill dropped the pace down to 5:45 pace for the first half and then we went about 8:00 pace the second half of the last mile.
Great morning! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Great Run out into the fields this everning. Super hot still - 100F. Mornings are always better. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
|
Morning run 4 miles-
Looking forward to the group run tonight!
Good run this evening with Aaron, Mr. Davis, and Clyde. Ran from the store @8pm - still about 100F out. pushed the pace a little the 6th mile. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
|
I need to get myself off the "lost sheep" list. I have been running - but just slammed with the
store leading up to the SG Marathon. |
| 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 |
| Ran to the store. Really nice out lately. Great time of year. |
| 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 |
| Same-ol run. Run, Blog Repeat. 8 miles from house 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Eight easy miles in the fields. Spent most of my time thinking about beating Bill in the next 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Went out and did my ft peirce run. Great moring run. I'm really looking forward to this week. Its like disneyland comes to st george. I was able to get into the pace car for the marathon - thanks to Aaron! |
| 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 |
| Same Ol'Loop. 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Washington Fiels Out and Back. 8 |
| 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 |
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Some Ol'Run - 8 miles. Feeling really good did a few little 1/2 mile pick-ups along the way.
Cross-overs. |
| 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 | 2.00 | 5.00 |
| Great little speed work out. 2 x 1 mile repeats to start off. I'm planning on going back to doing mile repeats once a week between now and Painters Half in Jan. My speed has really suffered and It seems that I always respond fairly well with that distance. Loop in the neighborhood - not flat, but start and stop in same place. 1st mile - 5:35 2nd mile - 5:47 Warm-up cool down. That's it for the 1st week. We'll see how I improve. Wouldn't it be nice to get down to 5 min pace for 5 intervals. |
| 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 |
| Slow and easy miles - but thinking about running fast. 8 miles Ft. Pierce out 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 | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
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Great run this morning - did my 2x1 mile repeats from the house. I'm liking the repeats around the nieghborhood becuase I don't need to make any effort to go anywhere special to get them done (like a track).
4 miles of warm-up/ cool down.
Repeats:
1st mile: 5:30
2nd mile: 5:36
A nice little improvement over last Wed.'s repeats. 5 sec. faster on the first repeat and 11 sec faster on the 2nd repeat. My plan is once I can get the first two repeats down below 5:30 pace I'll add a third interval in. Very happy with the times, expecailly with the miles I've been putting in.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Wasn't able to go out on the club run Kendra and the Kids got the flu pretty bad. |
| 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 |
| Less is more - 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 | | 15.80 | 0.00 | 0.00 | 0.00 | 15.80 |
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West Rim Trail Run - Zions National Park
A while back I was talking to Stacey Bracken at the store (The St. George Running Center)about a 50 mile run her and a few of her friends had done from Lee's Pass trailhead in Kolob Canyon over to Zion's National Park. Since hearing about the experience I've wanted to go up and run portions of the trail and check it out and possibly, in the near future run the whole 50 mile traverse.
So, doing a little research online I found that Karl Meltzer had posted the whole Zion Traverse Run online along with some maps, pictures, video and some descriptions of the trail. From looking at the maps I figured the easiest portion of the 50 miles would be to run from the West Rim Trail down to the Grotto/ Zion Lodge. I knew it would be an elevation loss of 2400 ft , so I contacted the guys (Bill, Dave, Logan, Clyde, James, Mike, Bruce) and they were all up for an easy downhill run.
Highlights: I bailed and made some good noise coming down the hill. It's the first fall I've had running in years. Bill crashed as well (expected). Got smart comments from the hikers. Watching Clyde trip and alsmost fall 3 times in 20 seconds. Logan killing us on the uphill. Just overall good times. Katey (Logan's wife) being cool enough to drive - thanks Katey!
5 Star Run - This is on my list of top three all time runs.
I won't go into detail about the trail becuase you can view the info here:
Directions and Info on The West Rim Trail
Map of West Rim Trail
Some Nice Pictures of The West Rim Trail
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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 |
| RUN??? - I can heardly even walk today. Saturday's run killed me. |
| 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 |
| Ran to the store - great morning for a run. I love this time of year. Nice and steady. |
| 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 | 0.00 | 6.00 | 0.00 | 8.00 |
| Great run home - I wasn't able to do my mile repeats today so I just did a tempo/fartlek type run all the way home. I wish I would of had my garmin so I could see my splits - but it wasn't charged. |
| 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 |
| Ran to the store - 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 | | 2.00 | 0.00 | 6.00 | 0.00 | 8.00 |
| 6 miles worth of tempo - no garmin - but fast. Ran home 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 | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Nice solid pace. Stahli Farm out 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Nice easy run with Clyde and Logan, Little Valley up to the new airport, over to the industrial park and back to my 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ft. Pierce out and back - morning 8 miles. Great 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 | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran another easy run out into the fields - 6 miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Pretty quick morning ride on the bike 1/2 hour - will count for 3 miles.
8 miles home from store - 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 | | 14.00 | 0.00 | 1.00 | 0.00 | 15.00 |
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Run up to the store this morning nice and cool weather. Pushed it a little at the end of the run. - 8 miles
Club Run - 7 mile loop from the store - good run - just listened to Dave the whole 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Great run up here in SLC. Started the run on 4500 S 1300 E and run up 4500 S up to millcreek canyon 6 miles and back. Great climb on the way up - my calf was getting a little tight on the way back down. 12 miles total
Great run - nice weather - atleast for SLC. |
| 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 |
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Ft. Pierce out and back.
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| Night Sleep Time: 5.00 | Nap Time: 0.00 | Total Sleep Time: 5.00 |
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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 |
| Great run - pushed the pace a little bit in the middle of the run. |
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
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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 Sleep Last night. No run this morning. |
| Night Sleep Time: 3.00 | Nap Time: 0.00 | Total Sleep Time: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.23 | 0.00 | 0.00 | 0.00 | 14.23 |
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Met up with Kamm at the Jacob Hamblin home to go out and run one of Kamm's looped trail runs. From the Hamblin home we took his jeep up the dirt road about two miles up to the trail head.
Great run with some decent climbing. We kept a nice steady trail pace with one 6.1 mile loop clockwise then switched it for our second loop and short water stop. At the end we extended the run about 10 min to make is two hours.
Here's the map to where we ran.
http://www.mapmyrun.com/route/us/UT/St%20George/305261629318 |
| 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 | | 1369.84 | 72.45 | 29.50 | 2.25 | 1474.04 |
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| Night Sleep Time: 22.00 | Nap Time: 0.00 | Total Sleep Time: 22.00 | |
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