| 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 | | 69.35 | 36.70 | 0.75 | 0.00 | 106.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.30 | 3.00 | 0.00 | 0.00 | 4.30 |
| I couldn't see my watch so I ran by feel. I thought I was jogging what should have been a 8:30 pace. Still coughing and runny nose! It got harder the last mile and a half only because I was running uphill. Splits: 7:31, 7:09, 7:12, 7:21, 7:27 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run the boys that turned up a little in the end. Splits: 8:04, 7:41, 7:34, 7:36 Still fighting my cold. Only had a coughing attack at the end of mile 2. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Ran with Cathy to shake off the cobb webs before tomorrows race. | | Add Comment |
| | Race: |
St George Marathon (26.2 Miles) 03:23:46 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 26.20 | 0.00 | 0.00 | 26.20 |
| St George Marathon... 3:23:46
Started the race right at the pace I wanted. I ran with the 3:05 pace group since they were running my pace. They did my starting pace for the first 2 miles. Maybe I should have backed off the pace group when they started to speed up on mile 3. I felt really good and I decided then that I would see were this will go. By the time we got to the top of Veyo hill I was in great shape. After that I should have dropped off the pacer because he pushed hard through the Dammeron Valley hills. I ran that section much harder than I planned. But, the pace didn't seem to bother me. I knew I lost my energy when I couldn't pick up the pace after the half way point. I was still feeling good. I was almost 3 minutes ahead of myself at this point. Even though my pace was lower during the next 10K I was still slightly under my time by mile 19. The next 7 miles was a different story. I was so numb and dizzy the last 4 miles I didn't care anymore. I wish I knew how to break through that. I do this too often during the last 6 miles of a marathon. I lost almost 2 minutes per mile after mile 21. I missed my finish time by 9 minutes. I am still happy with my finish, but I want to get that faster time! My drive to run faster needs to exceed my desire to quit early on races. At least I have another year to work towards my goals. I will just have to keep running!!! Splits: 7:33, 7:25, 6:53, 6:56, 7:02, 6:54, 6:59, 7:58(Veyo hill), 7:31, 7:20, 7:33, 7:38, 7:18 (half), 7:38, 7:21, 7:09, 7:19, 7:58, 8:37, 7:39, 7:36, 9:01, 8:37, 8:12, 9:56, 9:55, and 8:18(last 0.2) | | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Easy crossfit workout... warm-up and a few rounds of a "cindy" (5 pull-up, 10 push-ups, 15 squats) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run with Heath and John. We were all run a little gingerly. Splits: 9:16, 8:52, 8:50, 8:48 | | 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 down the canal in Mesa with Burt and Cathy. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran with John and Brian. Still in recovery mode. Easy pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Ran the virgin river trail with John. I am glad to get back to running more. That's the downside to running a marathon; recovery is too long! Ave 8:00 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Ran with Craig and John. I am more sore than after the marathon. Moving is so hard on my body. Ave 7:50 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.00 | 0.00 | 0.00 | 2.00 |
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Crossfit
7 rounds of:
400m run (tempo)
7 headstand push-ups
7 burpees
1 set of stairs
1 min rest
I did a 400m run during my warm-up. Tough workout... I thought I was going to fall down the stairs the last 2 rounds. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Ran with Cathy, John, and Heath. Easy run around the virgin river trails. I got to run a 1/3 mile tempo to catch Cathy when she made a wrong turn. Ave pace 8:35 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.50 | 0.00 | 0.00 | 7.00 |
| Ran with Craig, John, and Phil on the IM course. We pushed a good pace up hill for the first 4 miles. Last mile Craig and I pushed a half mile pace of 6:30 on the last mile. Splits: 8:33, 8:05, 8:59, 7:52, 7:15, 7:33, 7:05 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Ran in Mesa while visiting Cathys family. Cathy stayed up all night with her dad who is suffering from terminal cancer. I went running when she came to bed to rest. Since I was going alone I decided to see what I had in me. I was still sore from yesterdays hill run, but I wanted to see what I had left. First 4 miles was a false flat and head wind... not a good way to start. I didn't make it very far before I started to hurt. Oh well, just wanted to see. Later that day Cathys father passed away. We found out 3 weeks ago that he was terminal. He was only 67 years old. We will miss you Dad. Splits: 7:18, 7:17, 7:19, 7:11, 7:21, 7:34, 7:41, 8:05 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.20 | 1.00 | 0.00 | 0.00 | 5.20 |
| Ran with Craig around the virgin river trail. Cold!! and Tired!!! I drove home from Mesa last night. Heading back for the funeral later this week. Splits: 8:10, 7:40, 7:32, 7:43, 7:12, | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.05 | 0.00 | 0.75 | 0.00 | 3.80 |
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Track/crossfit
Warm-up of 2.5 mi, xfit wod: 400m run, 25 headstand push-ups, 50 sit-ups, 400m run, 40 neg push-ups, 100 air squats, 360 SU, 400m run, and 0.5 mi cool down.
400m times: 6:10, 6:11, 5:40 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Ran with Jake and John around the black mesa. I really enjoy this run for all the uphill and drops. We started at town square so the last 2 miles were a climb. Splits: 8:27, 7:59, 7:31, 7:33, 7:32, 7:38, 7:38, 7:51, 8:01 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 69.35 | 36.70 | 0.75 | 0.00 | 106.80 |
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