| Location: La Verkin,UT,USA Member Since: Feb 17, 2005 Gender: Male Goal Type: Local Elite Running Accomplishments: Post College
10K- 33:49 (Enterprise 09')
Half Marathon-1:16:29- (Hobblecreek 06')
Marathon 2:44:59 (St. George 07') Personal: I live in La Verkin, Utah. My wife, Sunny and I have 3 boys and 1 special little girl
I teach 7th grade Utah History at Hurricane Intermediate School and Driver's Education at Millcreek High School. Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 148.00 | 0.00 | 16.50 | 0.00 | 25.50 | 190.00 |
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| Blue Launch Miles: 10.00 | Blue Brooks Pure Flow Miles: 35.00 | Nike Flex Trail 2 Miles: 22.00 | Blue Cumulus 12 Miles: 8.00 | Yellow Launch Miles: 36.00 | Black Launch Miles: 12.00 | Mizuno Waverider 15 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 2.00 | 5.00 |
| La Verkin Loop and then 25 minutes on the exercise bike.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 3.50 | 0.00 | 2.50 | 11.00 |
| Basketball this morning.
Did 6 x1000 m (.63) repeats at the Cow Field. Changed the start a bit and the finish so I could cross the painted finish line that the elementary school recently painted on the road.
Warm-up just over 1.5 miles
1-3:49 (6:07)
2-3:47 (6:04)
3-3:43 (5:59)
4-3:47 (6:01) must have been a bit short
5-3:45 (6:00)
6-3:51 (6:13)
Cool-down just over 2.5 miles
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| Blue Brooks Pure Flow Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Annual Ironman run with Bill, Mike, and Cody. This year we ran from Turf Road out around the lake and back 10 miles. My legs were dead for most of the run, tried to push it a little the last mile. I'm planning on doing a few more miles later this evening.
4 more miles this evening with Joslin in the stroller and Jarren on his bike.
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| Nike Flex Trail 2 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Basketball this morning, and 5 easy miles over to the Trails Subdivision and back.
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| Blue Cumulus 12 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Easy 5 miles over to Hurricane City Park and back. Had quite a bit of wind today going over was a struggle coming back was much better nice tailwind.
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| Yellow Launch Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 5.00 | 0.00 | 2.00 | 12.00 |
| Basketball this morning. I might try to do a tempo run this afternoon over in St. George.
Good workout this evening. Did 2.5 mile warm-up from Warthen Park over to Valley View Drive, then started a 5 mile tempo from the first fire hydrant. The downhill miles were easy, however there was a good headwind. The next 3 miles were average, I turned and went through the park, looking back now at the times I think it would be faster and easier to just stay on the road the entire tempo so I might just do that next time. Overall time was 32:19 (6:28 avg)
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| Blue Brooks Pure Flow Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| 9 miles this afternoon over to the track meet, then out to Jarren's game and then back to the track meet and then home. I felt pretty good today.
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| Yellow Launch Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 | 4.00 |
| Basketball this morning, legs a little tired. Just an easy 2 mile run over to Zion View Estates Park and back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 3.00 | 0.00 | 0.00 | 13.00 |
| Did the half ironman course with Mike, Bill, and Scott. This is a good workout lots of hills and climbing. I felt pretty good on the way back so Mike and I pushed it for 4 miles.
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| Yellow Launch Miles: 13.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Not much time today. I only did the La Verkin Loop
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Another busy day only got in the La Verkin Loop
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| Blue Cumulus 12 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Good run this afternoon. Did 7 mile loop over to Valley Academy and then down to 100 North and back through City Park.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Did an easy 2 miles this morning down to the cow field and back. Ran 8 miles out to my parents camper
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Basketball and then a 5 mile run down through Confluence park. On the run I tripped on a rock and fell down kind of funny.
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| Blue Brooks Pure Flow Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| No run today, busy at state track meet and then drove home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 | 5.00 |
| Basketball this morning and then 30 minutes on the exercise bike this afternoon. This week is going to be pretty busy with the last few days of school and graduation and temple for Jordan. I hope to get a few runs in where I can.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Ran out of time today, no run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Basketball this morning and then 5 this afternoon up around La Verkin Twist
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| La Verkin Loop
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| Blue Brooks Pure Flow Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 miles over to past the bridge and back.
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| Nike Flex Trail 2 Miles: 4.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 9.00 | 0.00 | 0.00 | 0.00 | 2.00 | 11.00 |
| An ok run over to Hurricane and then out on 400 South and back on 200 North and through the park
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| Yellow Launch Miles: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Wow this was a great week! Monday was busy with driver's ed and high school track awards night. Jordan got one of the outstanding track athlete awards. Tuesday began the week of events to attend. After school on Tuesday we took Jordan to Adrian's and bought most of his missionary clothes. I was very impressed with the gentleman that helped us (Dave Farnsworth?) I will need to go back and find out his name. After getting the clothes total came to $1000 (which both sets of grandparents split down the middle, thanks this really helped us out) Jordan went to high school graduation practice and Sunny and I went to the temple to go through with Easton and Kazden Jolley. It was a great session and glad we could support them. They have both been really great friends to Jordan. Also on Tuesday I submitted my application for one of the two assistant principal/athletic director positions in the district. Wednesday was high school graduation. Before that we had an assembly at the intermediate school Jansen was recognized for his work in orchestra. Graduation was fun, it was at the Burns Arena in St. George and I did pretty good holding my emotions in check. After graduation we took Jordan to get some garments in preparation to going through the temple on Thursday. Eileen had a party for Jordan later that afternoon. The real fun came around 10:30 that night when Sunny and I went to help out with the grad night party. It was a fun evening even though we were out until 4 in the morning, helping with a ring toss game. I had never been to a grad night but thought the event was excellent for the kids. Thursday morning I was pretty tired but was able to make it through the last day of school, fortunately it was only a half day. Thursday afternoon we went through the temple with Jordan, this was a really great experience. My parents were there along with McKell's, Larsens, and Johnsons. There were also many of Jordan's friends and their parents. Erik Mitchell also went through on Thursday. After the session we went to dinner at Texas Roadhouse. Friday morning I had an interview for the assistant principal position. Also on Friday my parents packed up their camper and headed home. Friday evening we went to the temple with Cody Lebaron after that session we went to dinner at Chili's. Saturday we helped Gary trim his hedge. It was a pretty big project. Sunday we had normal meetings. I taught Teacher/Priest Quorum. I had a stake leadership meeting Sunday evening.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Just some easy miles around La Verkin. Ran in a pair Mazuno's that my father in-law gave me.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 11.00 | 0.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Ran out to the Toquerville Cemetery and then back home. I spent most of the day doing driver's ed after that. I did 6 miles this afternoon from my house over to the pickleball courts and back, very hot outside.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 5.00 | 0.00 | 0.00 | 0.00 | 2.00 | 7.00 |
| Basketball this morning and then weights and a 5 mile run down through Pah Tempe and up the river.
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| Nike Flex Trail 2 Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 0.00 | 5.00 | 0.00 | 0.00 | 8.00 |
| Got up early and went over and did a tempo run with the running club. I felt ok, legs a little tired. Did 1.5 warm-up then 5 miles from Confluence Trailhead over to River road and then back on the Mayor's Loop.
1-6:23 Still wondering what I'm doing
2-6:35 Starting to feel better
3-6:22- In a pretty good rhythm
4-6:32
5-6:42- A short uphill section, I didn't like.
32:38 (6:31 avg)
1.5 cool-down
I going to try to make it over and do these tempo workouts as often as I can during the summer.
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| Blue Brooks Pure Flow Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 0.00 | 2.00 | 9.00 |
| Basketball then gravel pit. 4 easy miles tonight home from the high school
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| Nike Flex Trail 2 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Decent run from Virgin chapel out to Dalton's Wash and then up the road for awhile and then back.
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| Mizuno Waverider 15 Miles: 10.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 148.00 | 0.00 | 16.50 | 0.00 | 25.50 | 190.00 |
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| Blue Launch Miles: 10.00 | Blue Brooks Pure Flow Miles: 35.00 | Nike Flex Trail 2 Miles: 22.00 | Blue Cumulus 12 Miles: 8.00 | Yellow Launch Miles: 36.00 | Black Launch Miles: 12.00 | Mizuno Waverider 15 Miles: 10.00 |
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