| 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 | | 140.00 | 5.00 | 13.00 | 2.00 | 18.00 | 178.00 |
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| Blue Cumulus 12 Miles: 31.00 | Red Speedstar Miles: 24.00 | Kinvara Miles: 11.00 | Blue Launch Miles: 66.00 | Black Landreth 6 Miles: 22.00 | Black Five Fingers Miles: 3.00 |
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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 |
| Nothing still trying to get better. | |
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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 |
| Did 6 this morning, ran over to 300 West in Hurricane and then looped back through the park., felt ok nothing too special. |
| Blue Cumulus 12 Miles: 6.00 |
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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 |
| Just an easy 4 miles over to the cemetery and back. I had a pretty busy day today, not a lot of time tonight. |
| Red Speedstar Miles: 4.00 |
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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 |
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An easy 4 miles this morning.
Did the La Verkin Loop this evening and then lifted for about 20 minutes
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| Kinvara Miles: 4.00 | Blue Launch Miles: 3.00 |
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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 |
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Gravel Pit out and back easy 3 miles.
Ran 5 miles out to get my truck which was at HIS. When I got out there I decided to mile a mile around the field like we make the kids do during PE. I was able to hit a 6:37, which isn't bad considering the heat.
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| Blue Cumulus 12 Miles: 3.00 | Blue Launch Miles: 6.00 |
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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 |
| Rode the trainer for 30 minutes this morning. Not much time after school did the La Verkin Loop still very hot outside, drove up to Cedar and watched the football game, Jordan played pretty good. |
| Black Landreth 6 Miles: 3.00 |
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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 |
| Slept in and then got out and did a nice 14 mile run. I went out on 600 North, passed people going the other direction doing the Red Rock Relay. I did the extra mile loop through Sky Mountain and then out to SR 9 came back into Hurricane to 1760 West and then out to 400 South. I felt pretty good for the most part on the run, it did get a little warm at the end. I averaged 7:53 which I guess is ok for the run being rolling. | |
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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 |
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2 miles easy this morning.
Did the La Verkin Loop with an extension down into Overlook Sub and then over to the cow field. I really didn't feel like running tonight, also cut the run short due to lightning
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| Kinvara Miles: 2.00 | Black Landreth 6 Miles: 4.00 |
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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 | 2.00 | 8.00 |
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Rode the exercise bike for 20 minutes this morning.
Good run this evening. I ran 3 miles out to Paul's house then turned around. I made it out in 24:00 for 8 min pace. I decided to push it a little more coming back, I hit 20:59 so right at 7:00 min pace, I even ran the whole way up the hill coming into La Verkin, haven't done that for a long time.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 4.00 | 0.00 | 2.00 | 0.00 | 2.00 | 8.00 |
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Basketball this morning
Short workout this afternoon. Did a 2 mile warm-up from the high school over to the city park and back. Then did 2 x1 mile with an 800 jog in between 1-6:04 Ran out on 700 West turned on 400 South 2-6:03 Ran down 1760 West to SR 9 Easy 1.5 miles back to high school.
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| Red Speedstar Miles: 6.00 |
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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 |
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Woke up early so decided to go out for a run, this would actually be good if I did this every morning. I just did an easy 5 over to the Hurricane City Park and back.
Did 5 this afternoon down through Confluence Park. The first 3 felt good, walked up the hill and the last mile was easy. Nice afternoon for a run.
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| Black Landreth 6 Miles: 5.00 | Blue Cumulus 12 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 | 2.00 | 2.00 |
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Basketball this morning
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 6.00 | 5.00 | 6.00 | 0.00 | 0.00 | 17.00 |
| 17 miles down the marathon course. The was a decent run for me I haven't ran this far on a single run since last year, so that in itself was an accomplishment. I met up with Steve, Mike, Bill, Clyde, Scott, Aaron, and Cody. Scott and I decided to get out at Veyo so we ended up running 17 miles. 1-8:36 Just easy with Scott
2-9:28 Stopped and walked with Scott some up Veyo hill
3-8:13 4-8:24 5-7:28 Decide to leave Scott and pick up the pace
6-7:09 7-7:10 Meet up with Amber Green and Cheri Stevenson run with them for awhile easy 8-6:55
9-6:03 10-6:17 11-6:18 12-7:07 Catch up with James and run up Winchester with him 13-6:41 Half 1:36:30 this was about 5 minutes faster that what I ran STG Half in back in Jan. 14-6:19 15-6:22 16-7:13 1:55:56 (7:15 avg) Did 1 more mile very easy to make it 17.
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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 |
| Easy 6 miles ran up the Overlook Trail up to the top (28 minutes to the top), spent some time at the top taking in the view, then nice and easy down the La Verkin Twist trail. |
| Blue Cumulus 12 Miles: 6.00 |
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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 |
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20 minutes on the bike this morning.
Ran over to Nephi's Twist via the water tank, very steep up that hill and then the other climb up Nephi's Twist, was nice coming down on the road. 5 miles with some good hill climbs.
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| Black Landreth 6 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 | 3.00 | 11.00 |
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Basketball this morning.
Decent workout this afternoon, Sunny drove me out to Anderson Junction Did 1 mile warm-up, then started at mile post 6 1-6:19 probably a little too fast 2-5:57 3-6:27 struggling 4-6:42 really hurting coming out of Toquerville
5-5:57 feeling a little better 31:26 (6:17 avg)
Cooled off in the river for 10 minutes 2 mile cool down home.
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| Red Speedstar Miles: 8.00 |
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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 |
| Drove up to the Overlook road then ran out toward the cracks and then down to the river, did 5 miles pretty slow felt sore and tired. |
| Black Landreth 6 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 | 3.00 | 6.00 |
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Basketball this morning.
3 miles easy La Verkin Loop
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| Black Five Fingers Miles: 3.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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A decent run with Mike and Bill from Rockville to La Verkin. Took the first 3 miles easy then picked up the pace the next 6 sub 7 pace, then easy again for 6. Overall time was 1:50:57 (7:24 avg) 1933 cal. burned.
1-8:47 2-7:37- Bill took off on us 3-7:41 4-7:06 5-6:49 6-6:51 7-6:34 8-6:44 9-6:43 10-7:34 11-7:59 12-7:59 13-7:39 14-6:52 15-7:51
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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 |
| An easy 5 miles over to the Hurricane City Park and then back home. | |
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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 |
| Decent run out along 600 North, then cut down through the subdivision by the wash back to the highway and then to Lins where I met up with Sunny. Nice easy 5 miles. | |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 7.00 | 0.00 | 0.00 | 2.00 | 0.00 | 9.00 |
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Easy 3 miles this morning.
Great tempo run this afternoon. I did a 3 mile warm-up up to the Substation on 600 North felt terrible on the warm-up, wasn't sure how the body would respond to a 2 mile tempo. After stretching got into the tempo. The last time I did this was back on May 8th ran 11:44 (5:44, 6:00) I was really hoping to be somewhere close to that today. 1-5:49 2-5:50 11:40 (5:50 avg) So I was 4 seconds faster which is good. So far fastest time of the year was March 29 11:29 (5:39, 5:50) had a really strong tailwind that day also. Anyway did 1 mile cool-down then rode the bike up and down the street a few times to test it out, of course my luck after doing that I already had a flat tire on the back wheel.
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| Red Speedstar Miles: 6.00 |
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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 |
| Easy 3 mile La Verkin Loop, not too motivated today. |
| Blue Cumulus 12 Miles: 3.00 |
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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 | 2.00 | 2.00 |
| Did an 8 mile bike ride. | |
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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 out to Toquerville City Office and then back home, had the same split going out as coming back 33:30. |
| Blue Cumulus 12 Miles: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Crosstraining miles | Total Miles | | 140.00 | 5.00 | 13.00 | 2.00 | 18.00 | 178.00 |
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| Blue Cumulus 12 Miles: 31.00 | Red Speedstar Miles: 24.00 | Kinvara Miles: 11.00 | Blue Launch Miles: 66.00 | Black Landreth 6 Miles: 22.00 | Black Five Fingers Miles: 3.00 |
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