| 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 | | 250.00 | 38.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 298.00 |
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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 | | 8.00 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Ran this morning with Steve. Easy pace. enjoyed the company. Steve tought me a new word. "Prenump!" Now he needs to teach me how to spell it. avg 7:22 pace.
Went out this afternoon avg 6:31 pace. 8 miles. Foot is feeling ok. I need to watch where i step. no trails for awhile.
plan on getting 70-80 this week. It is win or go home time. I am a little tired stayed up until 2:30 in the morning duscussing 1 john chapters 2 and 3 with Robin. I went and seen Flyboys. what a great movie. The movie was filmed here in St. George. The red Mountains here are awesome. |
| 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 |
| Nice morning for a run. Cool crip air. I ran into Dave and some of his bandits. Then i ran 1/4 mile with Clyde. |
| 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 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Today met up with our little group we will call goldilocks and the 3 bears. Marci, Mike, Bruce and myself. We decided to run a new course and we started out from the recreation center. And ran toward green springs golf course then back down river road to 100 south and down by the college and back to the Reek center. Marcy said we avgas 7:01 on her Garmin. We ran about 9 miles. I went into the rec center and ran 4 more miles. Decided I needed to do some intervals so I did 3 one-mile intervals. Each one set at 5:27 pace. The last mile cool down was avg 6 min pace. Nice work out. |
| 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 | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| nice cool run this morning. I guess my mp3 player is lost. need to get another one soon. Robin on my mind. cant wait to run with goldilocks and the two bears tomorrow. |
| 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 | | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| nice easy run with the dream team. Mike, Marcie. Mike said he was going to huntdown dustin and make him pay. |
| 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 | | 3.00 | 17.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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woke up this morning feeling sick from sleep depervation. the phone call lasted over two hours. But i am not complaining love the attention. 4 am comes real early when you don't go to bed until 12:30.
Picked up Aaron. the 5 k king. and my son cody. We traveled to ivinsand helped volunteer. at mile 3 of the 20 mile run. Dustin Ran the race, He looked real good especially after we gave him the special mix water. The man ended up winning the race. Mike and Waited for the last runnerto pass the aide station then we took off after we cleaned it up. Mike and i ran together for the first mile, then i decided to see if i could catch Marcie. I newi was dreaming but i thoughti would give it a try. Avg 6:40 for 17. felt great. I could of pushed it a little faster 6:30 easy. The first mile was kind of slow. Marcie did great, James did awesome who ran the half. going to the Gym for 4 hours andwork out with Robin. :) :) Cougars play today. I hope they win. after the race i ran back and picked up mike Elivis impersonator. He ran with Elivis glasses with attached side burns. I song Elivis songs all the way to the finish linewith him. |
| 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 |
| easy miles tonight. nice 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 | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| easy early miles. was very difficult getting up. Ham string hurts. foot hurts. Body wants to retire. |
| 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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Rise and shout the Bermuda triangle is up. On our quest for perfection Mike, Marci and my self set out for another adventure in the dark. We started out slow, and then Marci started picking up the pace. Then out of nowhere Mike would come up strong from behind and pass like a flaming dart. I was thinking to my self that these guys were tagging off trying kill me. Each time I would go after the lead runner. The last team tag Marci passed Mike on the trail by web hill. She really put the burners on and it took all my will just to hang on. Thanks guys for a great work out. I almost forgot had my colesteral checked great news 178. lowest it has been in a long time. and HDL was 74. I think i will go to iceberg and get a choclate alomond shake.
Robins birthday today. we sang her happy birthday on the cell phone Bermuda triangle style! |
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| | Comments(5) |
| | 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 |
| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| Met up with the Bermuda triangle. Mike and Marci at the church. Had a quick prayer told them where i put my keys and gave them rights to all my possessions. 20 miles is a long ways. We ran very easy most of the way. Mike smelled his wifes cookingand took off about mile 15. Had a great time. good coversation. Can't reveal the rest of the work out. |
| 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 | | 18.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
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Ran 17 with the soon to be Master champion of the St. george Marathon. James and i went out to Kens house. Going into this I knew Ken was going to rock our world. I decided that i would hold him off as long as possible.
1. 8.46 no way, we are crawling in the dark
2. 6.53 now we are talking
3. 7.17 bathroom break
4. 7.56 baby steps
5. 7.17 grandma passes on a bike.
6. 6.54 James is asking me if this is all i got.
7. 6.21 Ken is smiling and he is asking me is this the best i can do.
8. 6.39 Ken starts making fun of my form
9. 6.54 I wondering when we are going to turn back.
10. 6.47 break out the ben gay.
11. 6.27 Ken is pushing the pace. I wonder what mike is doing?
12. 6.51 oh finally i get to slow down.
13. 7.04 oh the pain. left foot has fallen off. I am sure Marci is having a good time at camp.
14 6.57 Ken is being really nice. He does not want to see me go down.
15 5.32 this can't be right? look out circle of trust, Bermuda triangle is coming your way.
16 my garmin stoped working.
Thanks Ken and James for the nice work out. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Easy miles arounf the track in Huricane. Nice track. |
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| | 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 |
| Easy miles with the Bermuda Triangle. Nice morning for a run. The moon was full and We could see the trail. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(7) |
| | 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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Met up with Marci at the Rec center. We decided to do the old trail. after a couple of miles i warmed up and decided to hit tempo pace. Nice run. after 8 i shut it down. ran another 6 on my own real easy. I am feeling sore. Just keep the IB Profen coming. Big foot was sick. missed him.
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| | Comments(5) |
| | 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 |
| nice afternoon run |
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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 |
| Ran with the Bermuda Triangle. Nice run. 4:30 pace for one mile. |
| 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 | | 3.00 | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Nice time for an easy run. James, Bruce, Tom and his wife, And the Bermuda triangle (Mike Marci and Myself. ) Mikes wife was very kind to give us a ride up to the start. We took on the 14 miles of the marathon course. Marci went out hard and strong. Then i decided to pick it up. Finally cought up with her. Dustin took off. Stayed with him for about a mile. He started to leave me like a smelly rag. Finished the run with a 1 mile warm down before the finish line with Dustin. |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Robin Miles |
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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 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran with Mike and Bruce this morning. Nice morning for an easy run. |
| 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 | | 1.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Met up with Robin at the Gym, Ran 4 one mile repeats 5:27 pace. Last repeat 5:17 pace. at 1% grade. Felt pretty good. talked with Aaron and shared some bad jokes.
here is a sample.
Q. How does Bill Gates enter his house?
A. He uses "windows".
After the work out we went to Harmons and shared some cantalope. and just talked. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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Nine easy miles this morning with the Bermuda Triangle. Mike was hanging back like a guardian Angel until he took off down by the river. Marci and I just eased along. Then Marci said let us real in that fallen Angel inn. Ended up running 7:05 pace avg. That is good considering that we started out real slow. Nice work out guys.
Decided to take a afternoon run 5 miles. then ran two more with Robin 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 | 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 |
| 4 easy miles up Zions canyon trail whileRobin was getting herhair cut. few more to 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 | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| easy miles thismorningfrom the store. I wasgoing to meet up with marci but i missed her due to be stupid. i got there to early. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(1) |
| | Race: |
Swiss Days (3.1 Miles) 00:18:30, Place overall: 12, 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 | | 9.00 | 0.00 | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran the swiss day 5 k. one of my annual traditions. new course this year and a new PR for the 5 k. fairly flat course. was just a little long. As always race is one the best organized races in Saint George. Clyde and Dave yelled at me and told me to take it easy and not go out and save it for next week. I decided to take there advice. I just tried to run an even race with no surges. Ran with Erica Shram the lase 1.5 miles. She is a great runner. I met with April yesterday. I am still a littel sore. This next week will be about just relaxing. running easy miles. Ran 3 miles with Marci and Kendrick before the race, Ran 4 more miles with Marci after the race. about 2 with Dustin after the race. I am Feeling good about next week. I will run 2-4 tonight with the woman I love. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Comments(9) |
| | 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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Easy miles. Dark morning. felt nice. 5 more days until the big one.
2 more easy miles tonight |
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| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| easy |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 250.00 | 38.00 | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 298.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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