St. George Running Center - Run For Life.

Week starting Aug 02, 2009

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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Asics 2140 Lifetime Miles: 172.00
Asics 2140 2-17-09 Lifetime Miles: 36.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
78.076.004.000.0088.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.106.000.000.0014.10

Morning tinman tempo - 6:30 pace 6 miles - 2 mile warm-up, 1.5 cool. I thought my brains were going to sweat out of my head.

Went out for my 4 mile out and back. Ran into Mr. Holt (The Older) and ran with him on part of his loop. 4.6 miles total.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Morning run 14 miles steady pace. Lost 7lb of water weight. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.004.000.0014.50

Mile Repeats - Morning @ PV High

2 mile warm -up, 2 mile cool down, .5 mile between intervals.

mile 1 - 5:45

mile 2 - 5:40

mile 3 - 5:38

mile 4 - 5:46

I'm glad I've started doing these repeats. My body has "forgoten" how to be pushed. HR wasn't really too high on each of the intervals I just had a hard time getting going. Hips were a little off and I wasn't very fluid during each of the intervals. (w/ shirt on :03 slower p/mile)

 

5 miles evening - (spent the day with Kendra hiking in Zions - 5 hr hike)

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Easy 4 this morning - surprise......It's HOT OUT!

 

Club run tonight 8pm. 8 miles easy.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.120.000.000.0013.12

Met up with Mr. K. Davis at the house and did a hybrid trail/road run. We had no idea where we were going - we just went. Good times. We started at 6:30 so it was still a little warm out but not too bad. The temp has been a little lower here in St. George. Kamm thought we were going to be attacked by a porcupine, so I played the brave one. Felt pretty tired at the end - over all it was a good run.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.350.000.000.0020.35

Great 20 mile run with the group this morning. Met-up the Southern Utah Tri Club as well and everyone drove up the SGM Course together.

We kept the first 12 nice and easy - just chatting and having a good time. Mr Logan showed up - It's good to have him back running with us.  

After the first twelve we dropped the pace for the last 8 miles (6:05 average).  Here are my splits:

mile 1 - 5:58

mile 2 - 6:01

mile 3 - 6:08

mile 4 - 6:26 (winchester hill / grabbed water)

mile 5 - 5:55

mile 6 - 5:52

mile 7 - 6:10

mile 8 - 6:07

I was more happy with how I felt than by time. Hips are still a little off and I'm still getting used to the faster leg turn over. Kendra did her first 20 miler today as well and rocked it!

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
78.076.004.000.0088.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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