| Location: Cedar City, Member Since: May 02, 2007 Gender: Male Goal Type: Local Elite Running Accomplishments: 5K 15:38.5 (USG 09)
10k 32:59 (USG 07)
15K 51:25 (dixie tuneup 1991)
half 1:15:45.9 (Bryce 09)
marathon 3:01:29 (SGM 2011) Short-Term Running Goals: train smarter and race faster. continue to PR. Personal: Married with 6 children. Accountant and General Building Contractor. |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 138.75 | 13.09 | 17.10 | 0.00 | 168.94 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| I'll give myself a mile for the day. went to the track with the kids. Also ran around helping my 5 year old learn how to ride a bike. he did it. feeling a slight head cold coming on and haven't felt like doing much today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| 11.5 easy running. .5 of it was running along side my 5 year old making sure he didn't crash on his bike. GO UTES. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles went out with the dog and ran for 92:00minutes total. mostly on paved trails. i was a little surprised that they have been clearing them of snow. this is good to know. picked up the pace a few time for a few hundred yards. i am just guessing but i think we covered about 10 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 4.00 | 0.00 | 9.00 |
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3 mile warm up on the streets. Then 2 x 2mile on the track. goal pace was 6:00 miles set 1--mile 1 5:57 mile 2 6:00 total time 11:57 set 2--mile 1 6:02 mile 2 5:54 total time 11:56 started to get a little behind pace but just increased and effort and pain and finished strong. pretty good workout for this time of year and considering my training since SGM. i was pleasantly surprised. weather was great today. total workout 9 miles.
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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 |
| 8 easy miles, no watch, just ran. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles with the dog. She seemed tired, felt like i was dragging here along the last 4 miles. I felt pretty good today. i would like to get a good solid workout in tomorrow if i feel up to it.
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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 |
| played a pretty intense ward basketball game today and then opted to skip out on a run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.09 | 0.00 | 0.00 | 13.09 |
| 13.09 miles out and back. had a really good run this morning. Temps were mid 20's at start and low 30's at finish. i just wanted to get a quality run in that was half marathon distance. the effort was on the hard side of easy but still felt really comfortable. total time was 1:30:16 9 sub 7:00 miles, fastest 6:26(last mile) slowest 7:18.
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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 |
| 4 easy mile with the dog. still a little soreness in left hammy from b-ball on saturday. i will keep it easy this week other than a few tempo miles later in the week to get the legs moving for the painters half. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 in the afternoon | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 5.5 easy miles, same coal creek trail as yesterday. trail keeps me away from traffic better than my old route. 7:35ave pace. | | Add Comment |
| | Race: |
Painter St George Half Marathon (13.1 Miles) 01:23:16, Place overall: 23, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 13.10 | 0.00 | 13.10 |
| my watch died at 11miles, here are my splits: took a half of GU at about 5-6 miles, one before race.
mile 1 6:22 mile 2 6:23 mile 3 6:12 mile 4 6:12 mile 5 6:11 mile 6 6:21 mile 7 6:22 mile 8 6:27 mile 9 6:24 mile 10 6:21 mile 11 6:30 watch died at 11.07miles and 1:10:16
last 2+ miles at 13:00 minutes. many seemed to think that the course was long but my watch let me down. This was a good race for me. I had 4 goals in mind heading into the race. goal 1 match or better last years time of 1:22:42 goal 2 run my splits at the same pace goal 3 focus on breathing to avoid side aches which seem to plague me in longer races goal 4 good leg turnover esp. on the up hill sections considering that last years course was short, my time this year is probably at least equal and i feel good about the race. i have to admit that i surprised myself a little bit. my training in oct,nov,dec was very low key(so few miles that i didn't even keep track). 3 weeks ago i ramped up the running to hit the mid 30's to prep for the race. sometimes less is more because i ran alot more miles leading up to the same race last year. it was a fun race and i don't mind an honest course as apposed to the downhill races that we usually find in southern utah.
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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 |
| 5.5 easy miles in the afternoon. took the dog but lately she is lagging behind. she is getting a little fat. Legs felt really good today. probably as good as they felt most of last week. no soreness after the race just a little tightness in the calfs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| 8.5 in the afternoon. Up the coal creek parkway trail. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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8.5 in the afternoon. Coal Creek parkway. Nice easy run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 easy run. same as yesterday except extended to southwest wildlife foundation area. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles. felt a little less energetic today but i stopped to talk to a friend during the run so that helped. would like to hit 50 this week so we will see what tomorrow brings. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 easy miles. played a church basketball game, then changed my shoes and went out for a easy 8
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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 |
| played basketball and then went for a 3 mile jog in the sub freezing weather. we got alot of snow on monday, didn't get out on a run on monday or tuesday.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| 9.25 easy mile(1:17:00) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.25 | 0.00 | 0.00 | 0.00 | 9.25 |
| basketball this morning. 9.25 afternoon run in 68:30. felt pretty good considering the b-ball earlier. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| 11 very easy miles after playing a church basketball game earlier in the morning. took the dog out for the first 5.5 on a route i have ran only once before. It has a really good hill on it that i would like to use for some hill workouts down the road. after dropping the dog off at home i went out for another 5.5 on my usual route minus the extension up the canyon trail. considering the basketball i have played this week and not running monday or tuesday, i feel pretty good about this week. body seems to be holding up well enough.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 138.75 | 13.09 | 17.10 | 0.00 | 168.94 |
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