| 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: | 12.80 |
Month: | 49.10 |
Year: | 141.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 152.65 | 38.80 | 1.75 | 0.00 | 193.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Easy run around town with a little hill climb and 2x400 when I passed the Dixie College track. Held 8:00 uphill and did a slightly slower than 800 pace on my 400s. Good Run. Not a big fan of taper week. I like to run more. Ave pace 7:49
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Easy run around town with my new shoes, singlet, and shorts. :)
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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 |
| Easy run in the wind. Oh Boy! Marathon day is going to be a cold start! The morning temps the last few days have been in the low 30's. Ave pace 7:43
Ran another 2.8 miles with cathy tonight for her easy run. 10:40 pace
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| | Race: |
st george marathon (26.2 Miles) 03:12:15 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 26.20 | 0.00 | 0.00 | 30.20 |
| St George Marathon (3:12:15)
Today was a PR and a strong finish. On top of that this is a Boston Qualifier by 13 minutes. I am in!! I have never had a marathon feel this good all the way to the finish. I finally took it easy at the start and if things were good by mile 18 I was going for it. I was flying the last 3 miles. I bet I passed at least 50 people. I had no garmin but the race did track my 10k splits. My times were 45:19, 1:38:55, 2:18:11, 3:12:15. Ave pace 7:21. At the finish line I felt like I could run another 26 miles
After the race I went to jack in the box for a burger and a diet dr pepper. Then I went home to shower and went back to the race to cheer cathy in. She was still a ways out so I ran up thr course to meet her and back in with her. Im still feeling good! :)
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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 |
| Walked a few miles with Cathy. We feel good for just running a marathon.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Post marathon run. I was just going to run a mile out and back. I felt really good so I went another mile out. I still felt good so I finished the loop. I feel so go but I will keep it short and easy this week. Ave pace 7:56
This evening I ran to yoga class. Stayed for 45 minutes of class. Took it easy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Did some P90X of 1 round of back & shoulders. Wanted to hold back so not to get too sore. Ran on the TM at an easy pace after the strength work.
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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 lunch-time run around town. Ave pace 7:45
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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 |
| Ran from work to great harvest to join cathy for lunch. The whole thing was uphill. Felt good and held a good pace. ave pace 7:35
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 12.60 | 0.00 | 0.00 | 17.10 |
| Ran the st george marathon course from snow cyn to home with john. We were suppose to run easy but we ran my marathon pace. Felt good. 7:20 pace
Ran 4.5 more miles this evening to finish off my long run today. Ave pace 8:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.40 | 0.00 | 0.00 | 0.00 | 10.40 |
| Ran around town tonight during the thunder storm. I got mostly the wind and little rain. Ave pace 8:05
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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 |
| Ran to yoga class this evening. Calves are tight and causing some minor shin splints. Yoga helped relieve that problem.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 0.00 | 0.00 | 4.60 |
| I did a litle of trail and road running today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy run this evening with cathy and haylee
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Easy pick me run today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| 1:50 pacer for lake powell half
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.10 | 0.00 | 0.00 | 0.00 | 16.10 |
| Ran my red hills parkway loop with john this morning. 6 miles up and 4 miles down. A little sore today. Ave pace 8:08
Tonight I ran again with john and his brother on the virgin river trails. Ave 7:53
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| Lunch time run on my tonaquint dixie ctr loop. Feel much better today. Ave pace 7:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Ran the virgin river trail. At the end of my run I was crossing the street and I stepped on a coil of wire and it wrapped around my ankles. I went down hard and skinned my right side up. Bumped my head.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 21.00 | 0.00 | 0.00 | 0.00 | 21.00 |
| Ran pine valley mtn. Started at the whipple trailhead with Rich & Mary Bruin and their dog moki. They ran with me to whipple valley and then I did the next 15 miles solo over pine valley mtn to new harmony. Much of the trail was covered in snow, leaves, trees, and heavy brush. I got very lucky at all the trail changes and guessing what was trail. Whipple TH to whipple valley was 6 miles. Mills Flat was another 5 miles. The summit trail disappears in this valley and only the water cyn trail is visable back to pine valley. I found the trail by chance and continued on until I hit the turn off to Anderson valley. The valley was another 3 miles. It got tricky here because the sign was in the wrong place. I could tell that going right took me to Brouse. Left took me to new harmony. After this point the trail became steep and rocky. The last 6 miles tore me up. Beautiful mtn and vistas. There was water from whipple valley all the way to anderson valley. Half down the mtn to new harmony was 2 horse troughs that was feed by a spring. There seems to be plenty of water sources. This is definitely a do again run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Early Morning Crossfit:
A1. 6.4.2.6.4.2 bench press
A2. K2E unbroken
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pushup ladder (1-15)
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Run (4 miles very easy)
This evening warm up easy ran before yoga class. I took yoga really easy today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 0.00 | 1.75 | 0.00 | 6.60 |
| Track (took it easy)
Warm up to the track from my house.
8x100 work-up with 100 recovery
4x200 with 200 recovery (44, 45, 43, 43sec)
2x400 with 400 recovery (1:27, 1:26)
2x200 with 200 recovery (46, 45sec)
cool down run home the long way
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Ran easy on the treadmill before yoga class. We a sub for yoga and she was an amazing instructor.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 152.65 | 38.80 | 1.75 | 0.00 | 193.20 |
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