| 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: | 9.80 |
Month: | 34.60 |
Year: | 83.90 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 42.00 | 1.00 | 2.50 | 0.00 | 45.50 |
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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 |
| Spin class (intense... Woof!), yoga class (tight and sore... double Woof!!), and a 1000yd swim in the pool (maybe I should reconsider actually signing up for IM) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 1.00 | 2.50 | 0.00 | 6.50 |
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Track with St George Running Group.
5 lap warm-up, bunch of 100's at varying paces and techniques, 2 sets of 2x200, 2x400, 1x800, and 3 sets of stairs, and 2 lap cool down.
Interval pace for me was 6:15's and recovery was marathon pace for half the distance of the interval. We ran straight through each set with a 3 min rest in between sets. We were planning on 3-5 sets but Steve felt that we needed to cut it at 2. I think everyone was going out too hard, but me and another guy stayed to our pace and fell way behind the others. This was a tough workout because our recoveries were so short and we never really got to rest too much between intervals. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 mile swim in Sand Hollow and a bike ride. Water was 58 degrees and a little windy on the bike. Can't decide if I'm going to sign up for IM in 2 and a half weeks. | 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 with Craig early on the virgin river trail. Ave 8:00 pace | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 mile swim in sand hollow reservoir. Very nice weather and water temps today. We swam fast too!! Tomorrow... Red Mtn 50K... should be fun!! | Add Comment |
| Race: |
Red Mountain 50K (31 Miles) 04:39:45, Place overall: 5 | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| Red Mtn 50k... We started with really warm temps. I had to finish this thing faster than planned so I didn't get stuck in the worst of the heat. I ran the trail portion slower than planned. It took me over 2 hrs to run the first 13 miles. At the transition from dirt to pavement I changed into my running shoes and picked up the pace. I was still thinking about how hard this race was after mile 26 so I worked on controlling my pace. I think I did okay. My longer mile times were due to hills and hanging out at the aid stations too long eating and talking.
Splits: 8:48, 8:38, 8:02, 7:41, 9:37, 11:39, 8:45, 8:18, 7:52, 12:32, 10:20, 7:46, 7:50, transition, 11:50, 7:34, 7:44, 8:20, 7:43, 8:09, 9:10, 7:44, 9:33, 7:55, 9:17, 9:11, 8:47, 9:02, 12:22, 8:02, 9:55, 9:52 | Comments(5) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 42.00 | 1.00 | 2.50 | 0.00 | 45.50 |
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