Why I Oughta!!!

June 2013

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15% off for Fast Running Blog members at St. George Running Center!

Location:

St George,

Member Since:

Mar 10, 2009

Gender:

Male

Goal Type:

Other

Running Accomplishments:

Best 10K:  2013 Spectrum 10K 40:34

Best Half Marathon:  2012 Dog Town 1:29:57

Best Marathon: 2013 St George 3:12:15

Best 50-miler 2012 8:36

Short-Term Running Goals:

Keep running!!!!

Long-Term Running Goals:

Keep Running!!!

Personal:

I am married with eight children.  All of them are ours. My wife is so awesome!

Favorite Blogs:

Miles:This week: 0.00 Month: 37.90 Year: 1237.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
171.9024.009.500.00205.40
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.0013.70

Ran with cathy for the first 6 miles and then ran back for the car going over red hills parkway. Lots of hill climbing between mile 6 and 12. Splits: 8:50, 8:45, 8:42, 8:41, 8:35, 8:30, 8:05, 8:07, 8:30, 8:32, 8:19, 7:48, 7:44, 8:17. Ave pace 8:23

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.900.000.000.007.90

Run with the club this morning. Easy run at 7:56 ave pace. Wild Bill was picking up on the girls again! Go Bill!! :)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.903.000.000.007.90

Ran the st george half course. 2 mile warm up, 2 miles tempo on a uphill at 7:24 & 7:27, 1 mile rest, 1 mile tempo @ 7:01, and 2 mile recovery. Ave pace 7:37. The temp was 102.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.200.000.000.004.20

Ran from home up to the top of red hillls parkway to meet the family. All uphill and surprised I ran it at a 8 ave pace. The wind was nice since it was over 100 degrees. I did 30 min of yoga earlier. It was nice to get a little stretching in since I have been so tight as of lately.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Ran from ivins to home. I'm a little tired today and the run was tough.ave 7:44 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran easy with cathy this evening. 9:30 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Trail run at first up and back at kannaraville falls. That is an absolutely beautiful area. Planning on taking the kids back this monday. Ran from the trailhead back to new harmony. Holy smokes that was tough. Lots of wind, very long rollers, some heat, and not use to the higher elevation. Last 11 miles I averaged a 7:44 pace, but I felt like I ran all out!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 3 miles in sections of the kannaraville falls trail with the family. Ran 6 more miles this evening on the TM at 8:10 pace at 1% grade. Went to yoga class afterwards. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.002.500.006.50

Track (5x800) @ 5k pace
1 mile warm-up, 4x100 with increasing speed each interval, 5x800 with 1 lap recovery, cool down. Intervals: 3:22, 3:20, 3:20, 3:18, 3:16. The recovery lap time averaged around a 3:20.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Ran easy with craig and john. Ran the virgin river trail loop at a 8:02 average pace.

Yoga class this evening. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

Pace run. 1 mile warm up, 3 miles at marathon goal pace, 1 mile cool down. 3 mile ave pace 7:01... goal pace is 7:10

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

Ran easy with craig on the virgin river trail loop. Ave pace 7:58

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.0011.70

Ran with the guys for a big loop around town. I really worked hard to run slow. Last 2 miles was a tough hill climb and I still held pace. Ave pace 7:47

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Easy run day. It's a little cooler in st george today so I ran during lunch. I am told that proper running in the heat has some of the same benefits as elevation training. Any ideas?? We shall see! :) Ave pace 7:50

Yoga class this evening. Slowly getting easier.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.004.000.007.60

Track
1 mile WU
400 (1:40,6:30) w/ 400 rec
800 (3:17, 6:32)
1200 (4:58, 6:36)
1600 (6:35)
1200 (4:57, 6:33)
800 (3:15, 6:29)
400 (1:33, 6:10)
1 mile CD

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.000.000.008.70

Easy morning run on the virgin river loop 5.2 miles. Ave 8:08 pace

Ran to yoga class this afternoon. Love running in the heat. Getting better at yoga too. Ran home. (3.5 miles)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.003.000.006.20

Tempo run on the marathon course..

Warm up and then build into tempo. Splits: 7:29, 7:06, 6:36, 6:21, 6:29, 7:19, and 7:30 (0.2 mi)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.205.000.000.0012.20

Marathon Pace Run... The schedule is 6 miles at marathon goal pace. Ran the virgin river trail. It was a false flat coming back. First mile was more of a warm-up and I didn't have enough time to do another mile to make all 6... I slept in. The push wasn't that bad. I'm suppose to feel good after this run... I think I did?! Splits: 7:37, 7:09, 7:07, 7:05, 7:04, 7:07, and 8:00(0.5 mi).

Ran home from work since cathy stole my car from my office. Also, it was really nice of her to leave me a pair of shorts and running shoes. It wasnt too bad on the heat index (98 degrees). I tried to run slow. Splits: 7:47, 7:43, 7:49, 7:50, 7:35, and 7:38 (0.7 mile).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

Ran with craig, john, and jake on the marathon course. Ran a little faster than I should. It was mostly down hill so that should compensate for running faster. Ave pace 7:23... should have run slower than a 7:40.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Ran with the club for 6 of the miles. Fun to talk with the group on those easy run days!

Yoga class for 1 hr. Also before yoga, 5 rounds of 5 pull-ups, 10 push-ups, and 15 air squats with 30 sec rest between sets. Did some DU afterwards.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.005.000.000.0015.00

5 mile warm-up @ 8:30 pace
5x1-mile repeats with 1 mile recovery
(7:24, 7:18, 7:19, 7:15, 7:19)
It was more pace miles instead of tempo miles. My legs sure are tired. Now some rest before I run whitney on friday.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Ran after work to yoga, and then back home. Nice hot run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
22.000.000.000.0022.00

Ran Mt Whitney starting from the portal to the peak and back. The distance is almost 11 miles one way and 6500 ft of climbimg. The peak is an elevation of 14495 ft. It took me 3:30 to the top and 2:45 coming back down. The trail is steep and rugged. I ran the flats and smooth parts of the trail. I talked to everyone on the trail and made a wrong turn on the way up which cost me about 20 min. The whole trail is absolutely beautiful and breath taking! 


The night before we slept at the portal. We decided to lay out underneath the stars. That was okay until a black bear wandered into our camp. It went up to my brother and started sniffing his hand. My brother thinking that his dog had come up to him started petting the bear. My brother quickly realized that this was not his dog and let out a yelp. The bear took off, but as it fled our camp it ran right through us and scared us half to death. The bear sat just outside our camp watching us. We didnt get much sleep that night. 

We got up a 3:45 am and ate sweet potato, apple sauce with whey protein, hard boiled eggs, and orange juice. We hit the trail right at 5 am. I took off immediately and ran for the first 4 miles. After I passed the tree line at 12000 ft I could only do a speed walk. Ater 14000 ft I could only walk easy. I ate some food at the top, took some pictures, and called home. I waited for almost 2 hours for my group, but I was shaking too much frommthe wind and cold temps. I headed back down and met up with my friends at the crest trailhead.  Going down was tough due to so much rock and large steps. At the bottom I soaked my feet in a cold stream and waited 8 hours for my group to finish. We drove home that night and I arrived back to st george at 4am. My legs and back feel good. Fun trip, I cant wait to do that again.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
171.9024.009.500.00205.40
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