"A Hefty Hunk Of Steamin Junk"

St. George Half Marathon

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Location:

Salem,Ut,USA

Member Since:

May 06, 2006

Gender:

Male

Goal Type:

Boston Qualifier

Running Accomplishments:

2006 Ogden Marathon 4:19:33.

2006 St. George 4:05:31

2007 Riverwoods 1/2 Marathon 1:34:47

2007 Speedy Spaniard 10K 43:20

2007 Riverwoods 10 mile race 1:12:38

2008 St George Marathon 3:43:37 

2012 Spectrum 10K 43:54

2012 St. George Marathon 3:42:17 PR!

2014 St George Half  Marathon 1:40:34 C/PR

2019 American Fork Half Run Against Cancer 1:40:31 C/PR

2019 Nebo Half Marathon 1:38:09 2nd in my Age group 55-59.C/PR

Short-Term Running Goals:

Get more consistent like I was 5 to 6 years ago. 2020 I'd like to just run more overall.

Long-Term Running Goals:

Stay healthy and keep running until I'm really old, and maybe get a Boston Qualify.

Personal:

I am Married and my wife Cindie and I have 5 kids. I am an insurance agent and have been for over 30 years.

Favorite Blogs:

Miles:This week: 23.65 Month: 23.65 Year: 1359.23
Kayano 24 Sage Green Lifetime Miles: 118.79
Kayano 24 Blue & Yellow Lifetime Miles: 135.41
Nimbus 19 Red & Blue Lifetime Miles: 154.65
Kayano 24 Blue & Yellow Lifetime Miles: 128.31
Nimbus 20 Boston Blue Lifetime Miles: 149.74
Nimbus 21 Blue Lifetime Miles: 183.80
Nimbus 21 Red Lifetime Miles: 160.84
Numbus 21 Yellow & Black Lifetime Miles: 248.15
Nimbus 21 Grey Lifetime Miles: 197.27
Kayano 26 Gray Lifetime Miles: 32.07
Nimbus 21 Bright Green Lifetime Miles: 133.16
Kayano 25 Grey & Black Lifetime Miles: 58.71
Nimbus 21 Lite Blue Lifetime Miles: 77.52
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
66.4319.700.000.007.8093.93
Kayano Blue And Black Lime MS Miles: 49.95Nimbus 13 White & Blue Miles: 25.33Nimbus 13 Black & Green Miles: 8.35Nimbus 13 Black & Red New Miles: 5.10Nimbus 14 Blue Miles: 5.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I went out just after 11am this morning it was the last day to sleep in so I made it last! I ran out to Mini GU via canal road and just tried to enjoy the day, my back is still giving me some fitts but I just try to concentrate on form and go with it. My average pace wasn't real good but okay at 8:51 with a total time of 53:40. I'm glad I was able to get in two days in a row, thats a record for me as of late.

See ya tomorrow.

Kayano Blue And Black Lime MS Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Was not feeling good today again with my cold so I took it easy. The bad air and cold temps didn't help either.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I had to be up early to see a client and was hoping for a run later in the day but work intruded and I just didn't have time today. I did purchase a new treadmill though and I hoping to try it out tomorrow morning.

Later.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.151.000.000.000.006.15

I ran in the afternoon today after work and I tried out my new Sole F80 treadmill and it worked darn good, really smooth. My total time was 53:15 with an average pace of 8:40, I did some quarter mile pick-ups ranging from a 7:40 Pace to a 7:50 pace, I'm still feeling a little drained from the cold that I have been fighting the last week or so but pretty good other than that. Just adjusting to the treadmill and not being outside is tough but while its cold I will have to train myself to be mentally tough with it, I am not running in all the gunk outside and the temps are way to cold for me. They have to be in the 20's for me to even consider running outside, it looks like it might be a week or so until it starts to warm up a titch! I'm ready for spring already!

Later.

Nimbus 13 White & Blue Miles: 6.15
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.351.000.000.002.008.35

I hit the treadmill for 6.35 in 56 minutes and then I hopped on the elliptical for another 2 miles. I'm pooped! My average pace was pretty slow at 8:49, I had some quarter mile pick-ups in the middle of the run, 4, they were in the 7:35 to 8:00 range. I'm sick of the cold temps!It hasn't been breaking 10 degrees for a high here in Salem, its been the coldest stretch that I can ever remember.

See ya Monday

Nimbus 13 Black & Green Miles: 8.35
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I didn't have time to run today.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.600.000.000.000.006.60

I ran in the afternoon and the temps were pretty good, I ran out past Mini GU and then back to the house all via canal road. My average pace was 8:28 with a total time of 55:58, I felt pretty good after I was able to get loosened up I hope the temps are better tomorrow too so I get out again.

Se ya tomorrow.

Kayano Blue And Black Lime MS Miles: 6.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.731.000.000.000.005.73

I ran some hills today, up by mount loafer school and then up to the mailboxes down woodland hills road to canal road and then home. I took it easy going up, and then just tried on the way down to keep a good flowing stride. Average pace was 8:44  with a total time of 50:04, I did have a 7:42 mile on the way down so I am counting that as MP.

See ya tomorrow.

Nimbus 13 White & Blue Miles: 5.73
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I had a mix of everthing this morning, snow drifts, wind the whole works! I ran out past Mini GU and even though I had some different conditions to deal with it was still good to see the gunk out of the air and the clear sky's. My average pace was way slow with the head wind and all the other elements at 9:10 with a total time of 55:37. It looks like a storm is coming today and tomorrow and then we're back to the cold, I can't wait for spring!

See ya tomorrow.

Kayano Blue And Black Lime MS Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

20 inches of snow! decided to not run today, all the shoveling and then my wife has the flu so I needed to be where I could help her.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.601.000.000.000.006.60

I hit the treadmill this morning, still way to much snow on the roads and it was a little cold for me, 6.60 miles on the treadmill in 60 minutes. I had some quarter mile pickups in the middle I didn't feel real good, I hope I'm not coming down with what my wife has had the last couple of days. I can't afford to get sick now with the SG Half Marathon next week...

See ya Monday

Kayano Blue And Black Lime MS Miles: 6.60
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.101.350.000.001.605.05

It was in the single digits again this morning so I went down and jumped on the treadmill for 3.45 miles in 30 minutes with 4x400 pickups with a 400 rest in between each one and I also did one sprint for a .10. three of the pick-ups were in the 7:35 range and then one at 7:54. After the treadmill I ran 1.6 miles on the elliptical in 16 minutes. i really don't know what to expect with the SG Half this weekend, I think my longest run was 10 miles and that was about a month ago so I'm really not in great shape! Oh well it will be good to get away from this darn snow for a few days and the sub zero temps! 50 degrees is going to feel like 80 to us, can't wait.

See ya tomorrow.

Nimbus 13 White & Blue Miles: 5.05
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No time today.

Later.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I feel like I'm coming down with something so I decided not to do anything today.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.500.750.000.002.104.35

I decided I had better do something today to loosen up my legs for Saturday's race so I jumped on the elliptical for 2.10 miles in 20 minutes and then I ran on the treadmill for 2.25 miles in 20 minutes. I ran 3 quarter mile pick-ups the first one was at an 8 minute pace the second one was at a 7:34 pace and then the last one was 7:48 pace with about a 2:30 rest in between each one. I really don't know what to expect for Saturday's race, I have not been very diligent running at all since the SGM so I guess I'll just do my best and do what my body will let me.

See ya tomorrow.

Kayano Blue And Black Lime MS Miles: 4.35
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Race: St. George Half Marathon (13.1 Miles) 01:43:36, Place overall: 178, Place in age division: 23
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
1.0013.100.000.000.0014.10

I ran the SG Half this morning and I was pleasantly surprised, I'm not in real great shape but I was only a little over 2 minutes slower than last year, so I must be in better shape than I thought. I started out running with Chad Black and then after about 5 miles he pulled away a little bit but I was able to keep him in sight and that really helped, he kind of pulled me along.

Splits are below

1. 8:04 Just getting loose.

2. 7:43 a slight up hill here.

3.7:56 a slight uphill.

4.7:50.

5. 7:58 Slight uphill.

6. 8:07Start Of the upill.

7. 8:11 uphill.

8. 7:39 Downhill.

9. 7:56 Getting Tired.

10 8:02 A Little uphill.

11. 8:10 Still Tired.

12. 7:56 Feeling better.

13 7:48 Feeling Better.

.10 7:20Sprint.

My watch should it a little short but that doesn't mean anything, I'll have to wait until the offiical results come out. But my averag pace was 7:57 unofficial time 1:43:38. All in all a pretty good training run and I felt better than I thought.

See ya Monday.

Kayano Blue And Black Lime MS Miles: 14.10
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
2.200.000.000.002.104.30

I'm back in the gunky air and cold temps so I opted for the treadmill and elliptical today. I ran 2.10 miles on the elliptical in 20 minutes and then I ran 2.20 miles in 20 minutes on the treadmill. My legs were still a little stiff from the St. George Half on Saturday but the plan was to take it easy and I did. I finished up with some upper body weight training and then some push-ups. A good start to the week.


See ya tomorrow.

Nimbus 13 White & Blue Miles: 4.30
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

I decided to take today off as my legs are really feeling it from the Half on Saturday, they felt pretty good yesterday but today not so good.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

Nothing today. I was up early for work and then I just couldn't find anytime after work to get anything done, I feel like thats okay with the bad air out side and then still recovering from the half I 'm fine with not running. I've been trying to re-start to find my mojo again but I have decided to just go with what feels right, if I feel like running then do it but if I don't feel like running then thats okay too.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
6.100.000.000.000.006.10

I waited for the fog to burn off a little before I went out today, I was able to get out around 10am and I ran out to Mini Gu and then back to the house all via canal road. I felt pretty good going out but with just mile or so left my legs started to really feel it, it was only my second run of the week so I think that is to be expected and I think I'm still recovering from the half marathon a week ago too. After the run I did some upper body and some lower body weight training, it felt good to do that again so it was a pretty good day, a good run and then some strength training afterwards. My average pace was slow at 8:52 with a total time of 53:58.

See ya Monday.

Kayano Blue And Black Lime MS Miles: 6.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.100.000.000.000.004.10

I ran after work today, I was able to get out around 4:40 or so and I was able to run in shorts it was nice. I ran out towards Payson via canal road and I just tried to work on my form and enjoy the nice crisp air, it was beautiful! My average pace was steady at 8:18 with a total time of 33:58, I felt pretty good but the plan is to just run around 4 to 5 miles a day and then try and throw in a longer run mid week or so. I only have a 10K on my schedule like in March so I'm not going to start hammering a whole lot of miles at this point, I want to work on speed and maybe do some hill and strength training on my legs and such. If I end up doing St. George again this year then there will be plenty of time to up miles in the early summer... I always seem to run to much in the winter and spring and them I'm fighting injury for the rest of the year so I am going to try a different approch for a change. I want to enjoy running again not feeling like I have to run because of a race coming up... Today was just a real enjoyable run.

See ya tomorow.

Nimbus 13 White & Blue Miles: 4.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
0.000.000.000.000.000.00

No time today. To much work and then digging out from the darn snow.

See ya tomorrow.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
5.100.000.000.000.005.10

I ran after work again today and I ran out towards Mini GU via canal road, I ran in shorts again and it felt pretty good. my average pace was steady at 8:30 wih a total time of 43:14. I hope to do some hills tomorrow weather permitting.

 

Later.

Nimbus 13 Black & Red New Miles: 5.10
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
4.700.500.000.000.005.20

It was such a nice day that I blew off work this afternoon and came home and ran! I was able to get out around 3pm and I decided to do some hills, so I headed up past Mount Loafer school and went and did some hill repeats. The goal was to make each one faster than the last one with the last one being the fastest...  Its about a 200 meter hill with an 8% grade and here's how they went 7:57, 7:44, 7:40, 7:20, I rested with a 200 meter jog between each one. I then ran back down to canal road and then back to the house. Average pace was 8:45 with a total time of 45:09. It was about 2 miles uphill to where I start the hill repeats and then I cooled down with all downhill after the repeats so it was a pretty good mix of uphill and downhill. I finished up with some lower body weight training, squats, one legged squats, calf raises it was a great workout.

See ya tomorrow.

Nimbus 14 Blue Miles: 5.20
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesCrosstraining milesTotal Miles
66.4319.700.000.007.8093.93
Kayano Blue And Black Lime MS Miles: 49.95Nimbus 13 White & Blue Miles: 25.33Nimbus 13 Black & Green Miles: 8.35Nimbus 13 Black & Red New Miles: 5.10Nimbus 14 Blue Miles: 5.20
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