| Location: st george,Ut,USA Member Since: Feb 08, 2006 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: St.George 05 first marathon. 3.00 hrs. 2010 in 3:02, 2012 in 3:00 Ran Boston 3 X , PR half 1:22 in 08. 10 k 35.28 min PR 5 k 18 min: Short-Term Running Goals: Utah Summer games 10 k
Drop 13
Enterprise 10 K
Cottonwood Marathon
Run every day. Work on flexibility, Long-Term Running Goals: Keep running and stay healthy Personal: 53 years old. Been Sruggling with a Knee injury. Trying to get back into running shape after 8 months of weight gain.
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Kinvara 7 Lifetime Miles: | 124.00 | | Launch 3 Lifetime Miles: | 220.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 210.50 | 43.00 | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 260.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
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Spinning at the recreation center with Anne. Different instructor who likes to do ladders. What are ladders you ask? We keep the same pace, but turn up the resistance on the bike every couple of minutes until you fall off and die! I must of lost ten pounds in water today. I am looking forward to working out with the club tomorrow. I doubt i will run more then 7 . Thinking about running summer games 5k and 10 k. and signing up for Bryce 1/2. I hear the best of the best are going to be there.
Ran 4 easy miles tonight. felt ok. very warm . feeling better, but still taking it one dy at a 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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Ran with Clyde,Dave, Steve H, Steve Olsen, Dustin. It was nice to run a few miles with the club again. it has been awhile since we all ran together. I turned off about mile three and crossed under the dam. My foot gave me a few problems around mile 4. Had to slow way down. Over all , I was happy to get in a few miles with the guys.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Spinning with Ralph the mouth! The man came out of boot camp! Not the Mild Army but the Marines! The words from his mouth still ring in my ears. " Focus you dogs" "concentrate to the end you freaks” Move your ^%#%#%. Thank goodness i had to leave early for work. I left my work out Buddy at his mercy. I am not sure she made it out alive!
I ran 6 miles tonight in the wind. I am beginning to get some rythem back. Still not real smooth when i run. My form is getting better. I should be able to do some light tempo runs by the end of this week. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Spinning with Sweet Angela. Her baby is due on August 24th. She is wearing very tight shirts and man i am just praying she doesn’t have that baby in spinning class. We did a lot of tempo speed work today. After words I went and weight lifted for half hour upper body and my fat abs. Planning on Running another 6 tonight.
Only managed to run 2 miles tonight. I was pretty tired. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran with the Club from the store. (Steve, Dave, Dustin.) We headed up the desert reserve behind the golf course. We noticed a couple getting their wedding pictures taken and Steve started yelling “Jump It's not to late!” I am glad they were up there and we were down on the golf course with running shoes on. We kept a pretty slow pace most of the way because the trail was full of rocks. After we hit the road, Steve and Dave picked up the pace. I managed to stay with them for about a mile then slowed down. (Brooks with inserts.) Probably around 7 min pace once we started running on the road. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Got up this morning looking forward to running with the club. I traveled down to the dixie center and awaited like a boy that was just stood up by a bad date. I cried for the first few miles, but soon found comfort with the rabbits and the birds on the lonely trail. Ended up getting 15. felt pretty good. Abs a little tight. I felt good about the pace. around 7 min miles. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| It was a little cooler then normal this afternoon. So i Hit the street around 4:30. Just slow and 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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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This run is dedicated to the night. A night to remember! A night of stars, a night on the run. A night to avoid getting ran over! I did not get out the door until (9:30 pm.) It seemed everywhere i went I had to avoid some driver who wanted to make me a hood ornament. I felt pretty good about the work out. My body seems to be responding a little better to my runs now. I am drinking Cytomax before and after a work out. Seems to be doing what it supposes to. Giving me a little more energy before and helping me recover better. Asics 2120. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Spinning with a Sweet Angela imposter! Woke up early and raced to the recreation center. I quickly picked a bike and dragged it out on the mat. Miss "Susie Q" our instructor quickly got us rolling to the music. During the work out i was thinking that they never hire ugly instructors. I guess a career in spinning will never work out! I Will run 5 tonight, then i will taper for Friday's summer games. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| I ran a few esay miles witht the club. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Race: |
Utah Summer Games 00:37:00, Place overall: 20, Place in age division: 1 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 2.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran utah summer games 10 k. When I picked up my number i walked across the grass and got my feet wet. The race started up the canyon. around mile two it felt like my right shoe had a rock in it. Well it was not a rock, it was a giant blood blister. I managed to hang to the end. good rae over all. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Ran 13 with the club. Dave, Steve O, Steve H. Dustin. Clyde was out playing pioneer. From the start Dave and Steve O went for the gold. They started out at 6 min miles. I had no intention of staying with them because I already got my Gold Yesterday. I managed to put up a 7 min mile pace. I was glad to have just finished. 53 miles for the week is good. I am glad that my body is responding and my recovery is on track.
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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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.50 |
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I got up this morning not feeling like a spring Chicken. My PF seems to be doing okay. Not much pain. But my quads and calf’s were very tight.
Ran another 7 miles With Steve out in the desert reserve. No turtle sightings. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Seven miles on the track. 6x400. with Steve O, and Steve H, and nickole. I was very greatful we took it easy on the work out. I very much dislike the track, runniing with friends made it easyer.
7 more Miles with Steve and Kendra. Ran a couple of 800's with Kendra and Steve and a guy named Eric! Kendra was rocking. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Ran 7 miles from the pineview track. Ran a mile before Steve showed up. We ran to the college and back. We got down to 5:38 pace. Good early run. We were both in no mood to do speed work. tonight i might just run over to the rec center and lift some weights.
Ran 2 more miles and lifted tonight. I think i will sleep in tomorrow. I am tired! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Ran the desert reserve course with Steve. 8 pm at night. 100 degrees. We took it pretty easy going up. Then coming down Steve increased the pace. He is pretty good rock hopper. I about bit the dust a few times. afterwords we made it back to his place and had pizza! YUM!! Abs sore. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Pathetic miles. I looked so bad people were stopping and asking if i needed a ride to the hospital! no go juice at all. I think i am a little dehydrated. I need to drink a little more fluid. I hope the guys do well at the relay. plan on doing around 7-10 tonight. only got in 4 more tonight on the treadmill. I think most of my night miles are going to be on the tread mill. it is too hot at 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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 17.00 |
| Ran with Steve. met him at 5:30 AM at the church. We started out with another group of people and soon found that there pace was a little slower then what we were use to. (what else is new) We ran down snow canyon parkway up through snow canyon. What a pretty run. The climb was tough! Steve was pretty dehydrated was dry heaving all the way up the canyon. when we reached the top we got some water, and steve and i picked up the pace coming back down 18. (5:48) The last 3 miles were really tough. I began to get dehydrated myself and felt like my gas tank was running on empty. It was a hard week for me and i feel very sore. Glad i was able to get the miles in. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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What a nice morning to Run. It took me 3 miles to warm up. But after that I got going. I saw the girls Mikle, Kendra, twice. I thought about runing with them but i said to my self that my tempo work out was for tonight and i better just cool my jets until then.
I will run 6 tonight on the treadmill. I have decided if I am going to do two a days I will make one on the treadmill in the late afternoon. It is to hot during the day to run. (100+) And if I wait until 9 pm to run out side. It is not enough recovery time when I run again at 6 am the next morning.
I decided to do my speed work today. warmed up 2 miles on treadmill. ran 4x 1 mile repeats
1. 5:42 2. 5:39 3.5:32 4. 5:38
Felt pretty good at the end. thought i could of done one more. warmed down.
If this work out was on the track i think i would add at least 10 seconds to each mile because of the corners on the track.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 0.00 | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Five easy miles this morning on the road. It took me 3 miles to get the motor running. Body feels pretty good after the speed yesterday. Will run at least 6 more tonight on the treadmill.
7 more 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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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this is for "D"Ence.
Girar com Angela doce! É realmente grande! Eu suei a coisa justa sobre ela. funcionará 7 hoje à noite no treadmill
I had a humongous burrito and rice for lunch. The feeling of being full was completely overwhelming. I Went to the gym and ran on the treadmill. I was only planning on doing 5 but I decided to do 7. First 3 miles was around 8 min miles second 3 miles was 6:40 pace. For Dinner: Chocolate fudge shake. Yum!!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Only 4 miles this morning. I was lucky to get that in. I just had a to fight off the Bed Monster to get out the door.
I met up with Curly, “D” and Steve at the acceleration fitness center. I enjoyed an hour-long presentation on nutrition for marathon training. Very good information. After words we headed out for a tempo run. I managed to stay with them for the first 4 miles. After that I started losing ground. I felt pretty dehydrated and I was upset to my stomach. I still felt good about the run. And I always enjoy running with the guys. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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5 easy miles this morning. Not feeling the best. just sluggish and slow. I still enjoyed the jog!
7 more on the treadmill tonight |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Met up with Steve and Dave. We ran some of the marathon course. Steve and Dave started from Veyo and ran 18. I decided that i was not going to let them catch me. At the end i could see Dave coming on strong. I was able keep the Dog off until I made it 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 | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 210.50 | 43.00 | 5.00 | 2.00 | 0.00 | 0.00 | 0.00 | 260.50 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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