| 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 | | 107.75 | 9.50 | 27.30 | 0.00 | 144.55 |
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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 miles in cedar city when i got home. it is nice to be back home. hammies are a little tight. i am guessing that it is from a 50 yard dash that we did on grass yesterday. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles in the morning. was supposed to go long yesterday but work got in the way. felt pretty trashed this morning. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| 10.5 easy miles this morning. didn't wear watch but was probably about 8 minute miles. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| 10 miles down in st george. actually finished the run after midnight. ran from little valley to flood street theatres and back. after working all day this run was surprisingly good but by the end i was pretty tired. i slept pretty good afterword. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 2.00 | 0.00 | 13.50 |
| 3 mile warmup and then 2 mile tempo on the track in 11:45. half mile cool down. felt stronger with each lap. need to do more of this to get the legs moving. 8 more miles after work, felt pretty good. ran 7:15 ave pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 6.00 | 0.00 | 0.00 | 17.00 |
| I really needed to get a long run in this weekend(ox was in the mire. i got up early today and ran a few miles around town before heading up cedar canyon. hit 6 decent marathon pace miles coming back down(+or-6:30 pace). i wasn't feeling to great when i started up the canyon, didn't feel to great at the top and felt about the same when i finished. a good run to have out of the way. total time 2:12 | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.50 | 2.00 | 0.00 | 5.50 |
| 5.5 total in the morning, included a 2mile tempo run on the track 11:37 felt pretty good and relaxed at this pace. no run yesterday. wanted to but just wasn't able to fit it in. | | 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 after work. horrible run as far as energy levels go. probably 9:00 pace. can't figure out why other than i work too much. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 6.00 | 0.00 | 20.00 |
| this past week was not a good mileage week but with all my work and stuff i can't complain. got up early today for a long run. ran 7 miles around town then headede up cedar canyon about 6 miles. tried to keep my splits at or below 8:00 pace but ended up being a minute or so behind at the top of the canyon. running up that canyon is a pretty good climb. ran 6 faster tempo miles back down into town. tempo splits: 1 6:00 2 5:47 3 6:00 4 5:52 5 5:56 6 6:00 coasted back to my house but kept going to add another .5 to make it a good solid 20 miler solo run. i am very pleased with this run. felt like i could have kept going. the lower mileage this past week probably helped my legs feel fresher for this run. total time for this run was 2:30:26 with my busy schedule my main focus is going to be on getting a good solid longer workout in each week plus another solid tempo style run each week. if i can do other runs they will be easy and an added bonus. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| 1 mile warmup, then ran 5k on the track as a tempo, then 1 mile cool down. legs felt tired but i still kept at my target pace of 6:00 or better. total 5K time was 18:31. temps were hot and had a little wind to deal with so over all it was a good work out. | | 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 at about 10:30 pm. felt pretty good other than some stomach issues. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 3.10 | 0.00 | 5.10 |
| only had time for a short workout. went over to the track, 1 mile warm up, then ran a 5k on the track in 18:08, and 1 mile cool down. it was warm and windy again. splits were as follows: 1 5:47 2 5:54 3 5:49 last 200M :38 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 6.00 | 0.00 | 13.75 |
| went to the demolition derby and mini car races at the Iron county fair last night. it is pretty entertaining. my brother Ty took second in the mini car race. we got back home ater 11:00pm. i watched the recorded olympic marathon until about 1:00AM marathon times were pretty amazing considering the heat and humidity. slept in til 7:30 am then got up to go on a long run, although i really didn'nt feel like it. after about 100M i was ready to turn around and go back home, but i didn't. ran up cedar canyon 7 miles and just beat the 8:00 guy up the canyon. i didn't want to run as fast as usual back down so i settled into a comfortable pace. the next 6 miles were as follows: 1 6:12 2 6:09 3 6:06 took 2 GU during the run. they don't cause issues. 4 6:16 5 6:20 6 6:18 total time for 13:75miles was 141:21 Ave 7:22pace it was starting to get warm. thankgoodness for the backpack hydration system. i don't mind taking it on these longer runs, i usually take--Cell phone, money, TP,Gu,water) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 easy miles after work. just enough to get the blood pumping a little. | | 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 the first 5 miles and then i hit a wall. total time 1hr. body just feels tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 5 really easy miles tonight. still feel tired. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 5.10 | 0.00 | 8.60 |
| my wife is out of town this weekend. i am watching the 5 kids. i knew it would be hard to get a long run in but i wanted to do something. finally in the evening i took our 1 year old in the stroller over to the highschool track. this way i can leave the stroller and still keep an eye on her. i warmed up and then ran a 2 mile tempo in 11:57 had a long break(potty break) then went back for a 3.1 mile tempo in the track in 18:32. (17:53 at the 3 mile) i felt really good, got stronger with each lap it seemed. i really don't mind these tempos on the track. it is flat, splits are easy to check,and i don't need to use my garmin cooled down 1 mile. total workout was 8.6. i will try to get some thing long in my work out monday morning. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 107.75 | 9.50 | 27.30 | 0.00 | 144.55 |
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