| 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 | | 282.75 | 7.50 | 26.50 | 4.00 | 320.75 |
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - met up with the club to run from veyo, gunlocks, Irvin's. started off with Mike, Hayden and Clyde. Nice rain for the first 7 miles with lightning. Was planning on taking it out steady then do a progression run. By the time I hit 15-17 my SI joint was all looked up and I didn't have any power. Not fun and the pace really suffered. Ended up with 6:14 ave for the twenty. I also need more down hill training. The quads weren't the greatest as well. We got it done. 20 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 | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Still feeling some of the residual from Sat's run. Quads are a bit tight and just feeling blah. 5 miles
PM - Forced myself to get out and get another 10 miles in. Nice evening. Tons of bugs on the trail. Saw Ben F, Craig C, then ended up running with Mike B. for a while. Just got it done, nothing special.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 2.00 | 0.00 | 13.00 |
| AM - Didn't wake up and go to track. Woke up with a scratching throat and a case of the wussies.
PM - 13 miles in the heat at 3pm. Nice and humid. Since I missed speed this morning I thought I would attempt a tempo - It didn't last long and just shut it down after 2 miles - 5:42 pace. It seemed kinda pointless with how I was feeling. Happy with myself for getting out and getting the miles 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 | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| AM - Met Michael for a little Zen area run. Ran over to meet him. He dragged me around for about 9.5-10 miles. He was making me feel like I had never run before - dragging my up and down the hills like a ragdoll. I need to spend a little bit of time on my hipflexors tonight. 13 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sick. Really weak.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - Feeling a bit better. Went out and did an easy 10 miles this morning.
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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 | | 26.25 | 0.00 | 0.00 | 0.00 | 26.25 |
| AM - Run with the Boyz. Clyde, Logan, Hadyen and David. I'm not sure what was longer - the 26.2 mile run or the car ride up to the start of the run. Brookside, Veyo, Gunlock to Logan's House. Nothing crazy, just cruising along. A lot of jokes and laughing. Tried picking it up towards the end but SI joint and hips started freezing up. Shut it down at 24 and cruised in the last two. Stopped and soaked for a few at the splash pad. Fun times!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles this morning. Still feel like i'm recovering from Sat. Nothing much to give.
PM - No Run. My mother is back in the hospital. The day just flys by.
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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 | | 14.00 | 0.00 | 0.00 | 4.00 | 18.00 |
| AM - Ran down to the track for the club workout. Pyrimid workout 400, 800, 1200, 1600, 1200, 800, 400. Times were crap - I felt like I was running in place most of the workout. I was able to squeek out a half way decent 1600 but that was about it. I think the body is just recovering from the long run and I have really felt stressed this last week. Stairs, Cool Down and then ran home. 18 Total miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles. Feeling a bit better this morning. Still feel stressed. Saw Clyde and Scott H and chatted with both of them on the trail.
PM - Wanted to get a pm run in - just ran out of time and was supered tired.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 5.00 | 0.00 | 10.50 |
| AM - The morning of the poops. 3 times before I left the house. Ran down to Tempo. 2 times before tempo started. Ran the Tempo. "Warmed-up" my first mile then started tempo:
5:57, 5:37, 5:31, 5:37, 5:33
Last tempo on this course 7/31:
5:41, 5:39, 5:35, 5:43, 5:28
( Pretty happy with these times - especially with my stomach feeling jacked)
Felt like I had to hit the bathroom the last 2 miles, but held it back. Went 3 times after Tempo. I was planning on running home from tempo but my stomach was so jacked I just had Kendra give me a ride home. Went 2 times after I got home. 10 poops, 1.5 hours - beat that!
Planning on going back out in the PM.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| AM - 10 miles on the bike path.
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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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM- Club run from Toqurville exit to the store. Ran with Tom D. 6:25-6:30 pace. 20 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 25.00 | 0.00 | 0.00 | 0.00 | 25.00 |
| AM - 15 miles to the Dino park and back. Just took it easy. Really nice morning.
PM- Met -up with Aaron at the house. Ran out to Ft. pierce wash to see the flooding and back. Steady pace 6:40 ave. 10 miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 4.50 | 0.00 | 15.00 |
| AM - Track work with he club. Nice rainy workout. however, I felt like crap. I had absolutely no speed in my legs and the hips and back were pretty tight. 6x1200m at cruise pace. Ran to the track and back - loving the rain!
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| PM - Didn't get out in the morning and ended up getting out later. 10 miles on the bike path. Death March - just not doing too hot this week.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 5.00 | 0.00 | 15.00 |
| AM - Tempo with the club. Ran down to the Conflu and did the warm-up with Clyde. He was on a mission this morning and killed it. I never really got into a rythm. I think I'm not taking care of myself well (sleep & eating). After the tempo while running home I started feeling weak and dizzy. The same thing happend after Track on Tues while running home. I don't think I've been eating well.
Here's how the tempo went:
5:49, 5:38, 5:34, 5:44, 5:42
Last Week:
5:57, 5:37, 5:31, 5:37, 5:33
Just about 12 seconds slower overall but I felt a ton more labored.
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| 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 | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Am- solid 10 on the bike path. Nice morning. Was thinking about doing 15 but didn't give myself enough time.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 7.50 | 5.00 | 0.00 | 20.00 |
| AM - Met-up with the boyz early. 20 miles total with 3 miles at 5:30, 7.5 at 6:00 and 3 miles at 5:30.
Ran up 3 miles on the bike path for a warm-up and did tempo back to the trail head. Logan started pushing the pace right off - However, towards the last mile I thought it might be good to back off or I might be in for a tough morning. 5:21, 5:25, 5:39 -
Once we hit the trail head again we fueled up for a second and headed out at out 6 min pace. Started off just a bit quicker but ended up averaging 6:01 for the 7.5'ish. I was pretty happy with how comfortable I felt. However, whenever I looked at my watch I was off pace and had to step it up a bit. Right before we got back to the trailhead I was beginning to wish I picked different shoes.
After getting back David kept going (had to get back for a track meet) and the rest of us stopped for fueling and potty. After a couple minutes of stopping I wished I would have just gone with Dave. The legs and feet started acting up and getting going again was a chore. About a mile in Logan peeled off to get back for the meet as well and Clyde and I decided to go up 3.5 and tempo it back again. We both weren't too excited about it. Clyde did another pot-stop and we got tempoing once again. I had started having a few muscle spasms on the recovery run up and knew that I was getting close to having some issues. I've been wanting to push myself to that point because I have had problems in the marathon with spasms but haven't been able to duplicate it during workouts.
Once we started off on the tempo I aerobically felt great and decided I was just going to push the crap out of myself until the legs spazzed out. About 300m in I thought I would give it a push and shift gears. As soon as I did Clyde did as well and I just tried to hold on as long as I could. Probably not the smartest thing for me to do. I should have just gone for the 5:30 pace like was the original plan. I would have hit it or been really close. Towards the end of the first mile my legs started spazzing out and I had to cut it back and just coasted it in for the next 1/2 mile. 5:14, 5:45 pace- 1/2 mile. Finished off by just taking it easy back to the trailhead.
Overall I'm really happy with how I felt with the workout. I think it was one of the better ones I have had this year. I do however need to get some better long distance race shoes with some support.
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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 | Total Distance | | 15.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| AM - Easy morning. Out and back to Maverik, Ran Back, Then ran out a little with Kendra. 15 Total Miles.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
| AM - Track workout with the club (if that's what you want to call it). Ran down to the track and back. 400 x 12 was planning on doing more but I just didn't have it today. Didn't even bother taking my watch. Happy to be done. 15 miles total.
PM - Went out for another 5. Nice evening with a little rain. Hips are super tight, planning on spending some time tonight working them out. 5 miles
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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 | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run - Family stuff and race stuff
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 5.00 | 0.00 | 15.00 |
| AM - Club run extended - nothing speacial 5:32, 5:37, 5:41, 5:49 (zoned-out, got lazy), 5:38
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No Run - The week is not going too well - Race Stuff.
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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 |
| Southern Utah Half Marathon - Didn't get any sleep last night then drove to Heber City right after race. Exhausted!!
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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 | | 282.75 | 7.50 | 26.50 | 4.00 | 320.75 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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