| 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 | | 76.25 | 69.85 | 6.00 | 0.00 | 152.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.10 | 0.00 | 0.00 | 7.10 |
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So humid again this morning!! I started a little sluggish and with a pain in the right arch of my foot. I would ease up off and on to take the pressure off my foot. Also, There was a lot of debris on the road. I had a good head lamp on and could see most of the hazards. But, I tripped over a black cone mat, and only stubbled. My friend John tripped over a large rock and hit the ground. He just popped right back up and kepted on running. Splits: 6:52, 6:41, 6:45, 6:40, 6:51, 6:58, 7:09
Spin class and Yoga this evening. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 0.00 | 0.00 | 6.00 |
| The treadmill was so painful today. I started out with an easy warm-up mile but I never seemed to loosen up. Ran mile 2 & 5 at marathon goal pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 12.30 | 0.00 | 0.00 | 15.30 |
| Ran the SGM course from dameron valley to tiges house. The last 2 miles were tough turning and running stop lights through town. Splits: 7:21, 7:12, 6:55, 7:04, 7:08, 7:09, 7:19, 7:00, 6:56, 7:05, 6:57, 7:10, 7:15, 7:23, 7:27, & 6:50(last 0.3 mile) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.45 | 3.25 | 0.00 | 0.00 | 6.70 |
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Treadmill Intervals 6x800 on 1% @ 9 mph
1 mile warm-up
2x200 (45sec ea)
6x800 (3:00 w/ 2:30 recovery)
1 mile cool down
Not too bad... The room was hot with no fans. I'm on vacation!!!! Why am I doing this?!! My 5th interval was at 9.3 the last 30 seconds.
We went to the beach for a morning swim. The waves were small so that made it fun for the kids to be out there too. I body surfed a few waves with my fins on. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Walked all day around Magic Mtn... I'm getting old... The rollercoasters were killing me!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 4.00 | 0.00 | 0.00 | 12.00 |
| Tough day to run after being at Magic Mtn the day before. I realized after mile 6 this was not going to be a good run. My legs are just too tired. Maybe I should just take the week off for vacation. I ran from our resort by disneyland and headed down the santa ana river trail to huntington beach. I ended up walking over 3 miles total with all my running in between the walks. I never felt the cool ocean breeze until the last couple miles. The rest of the run was hot and humid. I got kicked out of the jack-in-the-box trying to get more water around mile 8. The manager did give me a parting gift of ice water in a cup. When I came to the end of the trail at the beach the police had the area taped off of what looked like a crime scene. I was too tired to care or to look to see what all the excitement was about. Splits: 7:17, 7:02, 7:04, 7:13, 7:26, 7:46, 7:43, 7:43, 7:45, 7:53, 7:51, 7:44 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 2.50 | 0.00 | 6.00 |
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Track
warm-up, 2x200, 3x800, 2x400, cool down
Easy Crossfit Workout
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 2.00 | 0.00 | 0.00 | 5.00 |
| Worked up to 7:00 pace... Still sore from last weeks vacation. Splits: 8:05, 7:40, 7:12, 7:03, 7:20 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 9.50 | 0.00 | 0.00 | 10.50 |
| Ran from snow cyn to worthen park. I still feel tired, but I pushed it. I eally wanted to quit so many times but my friends pulled me along. Splits: 7:24, 7:11, 7:28, 7:05, 6:50, 7:03, 6:54, 7:04, 7:23, 7:15, 7:13(0.5 mile) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 3.00 | 0.00 | 0.00 | 5.60 |
| I wanted to see what my tolerances were for a hot run. 100 is still too hot to run in. I did hold pace but not sure that was worth it! Splits: 7:20, 7:10, 7:08, 7:15, 7:18, and 7:18(0.6 mile) I ran faster uphill than coming back down. I'm sure the heat played into that. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 13.20 |
| Not my best effort on a saturday run. Walked a few times, not sure it was due to the heat or just too tired to run. I seemed to have found too many hills to run up today. My slower splits are hills. Splits: 8:02, 7:35, 7:20, 7:19, 7:20, 7:18, 7:17, 7:14, 7:27, 7:31, 7:18, 7:18, 7:27, and 7:16(0.2 mile) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 3.50 | 0.00 | 7.50 |
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Intervals 6x800 (treadmill 1%)
1 mile warm-up (8:20)
2x200 (9.3 mph)
6x800 @ 3:20 (2:30 recovery, 9 mph)
2x200 (9.3 mph)
1 mile cool down
No break in between last 800 and next 200. My legs were very stiff in the beginning miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran to crossfit gym. Mostly flat with slight climbs the last 2 miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran in the rain with John on the st George half course. The rain was wonderful, but the hills were tough!! 7:30 ave pace... I forgot my gps... John gave me the ave pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
| Ran the Reno,NV river trail. Beautiful and cool... Felt great to run after a long drive. Splits: 7:24, 7:13, 7:04, 6:59, 7:13 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| Ran the river trail again with John. Splits: 7:19, 7:21, 7:10, 7:02. Jumped in the river to cool off... Felt very nice!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Ran part of the half IM course looking for Cathy. It was fun to pass all those tired athletes that had been racing since 6am. Walked back with Cathy. Good job Cathy finishing another race!! Splits: 6:59, 6:54, 7:00 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 5.00 | 0.00 | 0.00 | 5.00 |
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Ran during lunch on the Bloomington loop. It was hot outside and I got a little sun too!! Splits: 7:06, 6:57, 6:52, 7:04, 7:01
Spin class and yoga class after work. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 3.70 | 0.00 | 0.00 | 4.70 |
| Ran from work out to our RC airport behind property... That was a 2.5 mile out and back. I then ran thru the neighborhood and looped around 1470 & 1550 and back to my office. I thought this route would be flat... not the case! I wanted to run a 7:30 ave pace... not the case!! Splits: 7:30, 7:21, 7:14, 7:17, 7:14(0.7 mile) pace = 7:20 ave | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 6.00 | 0.00 | 0.00 | 11.20 |
| Ran from diamond valley to the finish with my running buddies. I started out a little faster than planned. The others raced off ahead. I caught jake by mile 7 and ran with him for the remainder. He struggled to stay with me but we then caught the others by diagonal. They were suffering from GI issues. I was tired this run, but I felt I held it steady. I did slow down a little to run with the others. Splits: 7:16, 7:04, 7:01, 7:08, 7:11, 6:58, 7:15, 7:16, 7:19, 7:27, 7:25 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Easy run day... Tried to hold a 8:00 average pace. I kept speeding up! It's funny to me now what is easy. Ran during lunch so I can work on my tan. The outside temp is starting to drop. It was only 88 degrees during my run. Average pace 7:48 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Ran with Craig and Jared... Splits: 8:48, 8:11, 8:11, 7:53, 7:40. First mile was uphill, Jared dropped out with GI issues after mile 3. I guess that is why craig and I sped up the last 2 miles. | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 76.25 | 69.85 | 6.00 | 0.00 | 152.10 |
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