| 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: |
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| Miles: | This week: | 11.00 |
Month: | 69.30 |
Year: | 161.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 126.30 | 25.10 | 5.20 | 0.00 | 156.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| TM easy
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Early morning trail run/walk with family over the top of snow cyn.
Afternoon 5 mile TM run (easy) with a little bit of weights.
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran from gunlock to ivins. Ave 8:20. rolling hills, humid and very beautiful. The splash pad at the park was the best part.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM run easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
| Ran outside in the las vegas heat. moderate pace 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 2.00 | 0.00 | 0.00 | 7.60 |
| TM 5 ladders (7,7.5,8,8.5) with 4 min recovery. After recovery ran mile at MGP.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| It was suppose to be an easy run. Ran by feel but quietly measured the run on my phone app. Ave 8:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.00 | 0.00 | 0.00 | 13.00 |
| Ran the last half of SGM course. ave 7:35
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.80 | 0.00 | 0.00 | 0.00 | 6.80 |
| TM easy pace/recovery. ave 8:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 3.00 | 0.00 | 10.00 |
| Track
Ran to the track and then a few more extra easy miles with craig. Warm-up with dynamic stretches and 4x100.
Ladder - 400, 800, 1200, 800, 400 at 7:00 pace. 400 recovery. ran home for cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Trail Run - Snow Cyn's west canyon trail. 9:30 going up 8 coming back
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM easy 9:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.40 | 0.00 | 0.00 | 0.00 | 17.40 |
| My longest run since Oct 2014. I was a little nervous and ill prepared. Not enough water and food. Last 3 miles were tough. But, a good finish. Ave 8:28 (8:36, 8:27, 8:18, 8:10, 8:04, 8:01, 8:15, 8:55, 9:24, 7:58, 8:33, 8:06, 7:45, 8:48, 8:05, 9:03, 9:08, 9:02) Rollers the first 8 miles with a hugh climb on mile 9 & 10. Gradual down for next 4 miles. Mile 14 was another BIG climb and steep drop on the other side. Last 3 miles was a gradual climb.
We ran along the frontage road from the toquerville exit I-15 back to st george (running ctr). Very warm morning! Lots of hills!!! (LOTS!)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Easy run around town. Cool temps this evening. 8:45 ave
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| TM - easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.40 | 0.00 | 0.00 | 6.40 |
| 4 miles TM follewd by MGP for the end outside
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| ran the mayors loop on the virgin river. It was a little late in the morning. Very warm. ave 8:33
| | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.70 | 0.00 | 0.00 | 5.70 |
| Mayors loop virgin river. Very nice cool morning. Ave 7:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 2.20 | 0.00 | 8.20 |
| Track 800's only 4x with 400 recovery. ave 3:24
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
| 400 easys with strength work between each 400 (ie; pushups, pullups, k2b, thrusters 95#, situps, back extensions, dips)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| 7 TM miles and finished with 2 miles outside. Easy pace on the TM. MGP outside.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 126.30 | 25.10 | 5.20 | 0.00 | 156.60 |
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