| 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 | | 108.00 | 2.50 | 13.00 | 0.00 | 13.50 | 137.00 |
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| Black Launch Miles: 7.00 | Blue Brooks Pure Flow Miles: 23.50 | Yellow Launch Miles: 24.00 | Nike Flex Trail 2 Miles: 22.00 | Blue Launch Miles: 6.00 | Black Pure Cadence 2 Miles: 16.00 | Mizuno Waverider 15 Miles: 8.00 |
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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 |
| I did a lot of driving this week. In fact Tuesday I did like 7 hours, so lots of hours in the driver's ed car, but that is ok, we need the money.
Today (Sunday) was fast Sunday. We started the day off with having a disciplinary court, an individual coming off of probation. I learned quite a bit from listening to the individuals involved in the case. After that meeting at 7:30 we had bishopric, then PEC, then Ward Council, normal block of meetings, and then tithing. Today's count took forever, we didn't leave the church until 7:45, lots of flag money, plus fasting offerings.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Cowfield with Sunny. I pushed Joslin in the stroller and Jarren rode his bike. I didn't feel like running this evening but managed 4 miles over to Hurricane Cemetery and back, pace was slow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 3.00 | 2.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| 1.5 mile warm-up
5 x Pah Tempe Hill repeats
1-1:43
2-1:41
3-1:43
4-1:43
5-1:42
1.5 mile cool-down
Overall pleased with the workout, especially for not wanting to do it and my legs feeling dead tired.
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| Blue Brooks Pure Flow Miles: 5.50 |
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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 | 2.50 | 7.50 |
| Basketball this morning. This evening I ran from Millcreek up to the running store 2 miles and then did a mile in some Asics 33's and then did 2 miles back to Millcreek with Bill, Aaron, Hayden and his wife.
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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 | | 6.00 | 0.00 | 5.00 | 0.00 | 0.00 | 11.00 |
| Another good week of doing a tempo run with the club. I did the 1.5 mile warm-up with the group and then we got into the workout.
1-6:09
2-6:22
3-6:22
4-6:31
5-6:37
32:06 (6:25)
Cool down 1.5
This afternoon I ran 3 miles over to the high school to pick up my car.
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| Blue Brooks Pure Flow Miles: 8.00 | Black Launch Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran this morning from the Virgin Chapel out on Sheep's Bridge Road to the Quarry Trail and then back, pretty good 8 mile run. It started to get pretty warm toward the end.
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| Nike Flex Trail 2 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 8.00 | 0.00 | 5.00 | 0.00 | 0.00 | 13.00 |
| Pretty good run down the course. We started at the half way point and had a decent pace the first 7 averaged 6:57, I then decided to push the pace the next 5 miles, ended with a 6:12 average for the 5 miles, and then had a slow mile to finish up at the park.
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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 |
| La Verkin Loop, my right knee has really been bothering me since the run on Saturday. I feel like I stretched the ligaments wrong or something?
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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 |
| Ran down through the Confluence the horse flies were terrible. I got in the river and soaked for awhile hoping to help the legs feel better.
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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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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 0.00 | 0.00 | 0.00 | 0.00 | 2.00 | 2.00 |
| Nothing in Colorado, busy painting and family things. We went up to Freeman this evening.
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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 | 2.00 | 2.00 |
| Did run today either, still in Colorado. I went to my 20 year class reunion this evening it was ok.
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| | Race: |
Wake the Whittler 5K (3 Miles) 00:20:10, Place overall: 3 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 2.00 | 0.00 | 3.00 | 0.00 | 0.00 | 5.00 |
| 5k race in Craig took 3rd ran 20:10. This felt more like a workout than a race. I started off with Trapp and Brad Reidhead and kept pretty close distance the first 1.5 miles. I could definitely feel the difference in altitude, also the course was a little slower because of the trails we were running on around Loudy Simpson Park.
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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 | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 6 mile run in Salt Lake. I went from the condo over to Murray Park and then back on Vine Street. After the run went swimming with the kids, then we headed home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Different run today. I started out past Sky Ranch and ran out on the dirt road 3 miles and then came back.
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| Yellow Launch Miles: 6.00 |
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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 mile run out on 600 North and then down through Cottonwood Lane and back through Hurricane. I felt ok, pretty strange temperatures 78 degrees at 11:00 am in June nice. My right knee is still giving me some issues.
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| Black Pure Cadence 2 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 |
| No run up at Girls Camp | |
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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 |
| 5 mile run up at Girls Camp |
| 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 | | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| 4 mile run down to the river and back. | |
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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 left early to take scouts up to scout camp.
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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 up at Scout Camp 9300 ft at Thunder Ridge
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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 | | 5.00 | 0.00 | 0.00 | 0.00 | 1.00 | 6.00 |
| 1 mile up at camp
5 mile run over to Hurricane City Park and back
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| Mizuno Waverider 15 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 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 mile La Verkin Loop pushing Joslin in the stroller.
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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 | | 7.00 | 0.00 | 0.00 | 0.00 | 3.00 | 10.00 |
| Basketball and then Valley Academy Loop for 7 miles.
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| Black Pure Cadence 2 Miles: 7.00 |
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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 |
| 7 easy no energy and knee pain.
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| Blue Brooks Pure Flow Miles: 7.00 |
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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 | 3.00 | 6.00 |
| Basketball this morning and then 3 miles down through Pah Tempe. Today both knees were hurting.
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| Mizuno Waverider 15 Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 108.00 | 2.50 | 13.00 | 0.00 | 13.50 | 137.00 |
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| Black Launch Miles: 7.00 | Blue Brooks Pure Flow Miles: 23.50 | Yellow Launch Miles: 24.00 | Nike Flex Trail 2 Miles: 22.00 | Blue Launch Miles: 6.00 | Black Pure Cadence 2 Miles: 16.00 | Mizuno Waverider 15 Miles: 8.00 |
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