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St. George Half Marathon

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Location:

Dogtown,Ut,

Member Since:

Jan 02, 2006

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PRs: 2:26:29 marathon @ St.George'14; 1:09:55 1/2 mar. '08; 31:00 10k '07

Short-Term Running Goals:

Love running now.

Long-Term Running Goals:

Love running forever!

Personal:

My perfect day would include a run through the desert, time with my wife and girls, tasty homemade meals, and a nice nap in the middle.

Miles:This week: 26.50 Month: 99.25 Year: 1712.50
Adios Lifetime Miles: 512.25
Rocket 2 Lifetime Miles: 109.00
Kinvara Grey Lifetime Miles: 222.00
Vazee Pace Lifetime Miles: 437.75
Pace Blue Lifetime Miles: 219.00
Pegasus Blue Lifetime Miles: 631.75
Cumulus 17 Lifetime Miles: 411.75
Sense Pro 2 Lifetime Miles: 358.50
Peg Grey Lifetime Miles: 570.25
Peg Olympic Lifetime Miles: 535.25
Peg Black33 Lifetime Miles: 608.75
Boston Lifetime Miles: 448.00
Peg Green Lifetime Miles: 366.00
Speedgoat Lifetime Miles: 274.00
Peg Purple Lifetime Miles: 238.75
Ravenna Lifetime Miles: 280.75
Barefoot '18 Lifetime Miles: 6.75
Total Distance
361.00
Kinvara3 Miles: 52.00Oregon Miles: 12.00Hyper Speed(used) Miles: 7.50Ronin Miles: 43.00Kinvara White Miles: 40.00Stratus Black Miles: 19.00Kinvara Silver Miles: 8.00Vertical K Miles: 15.00Rocket 2 Miles: 28.25Free Miles: 7.00Mana Miles: 8.00F50 Miles: 13.25Connect Miles: 11.00Landreth Blue Miles: 13.00Kinvara Miles: 8.00NB 101 Miles: 6.00Hyper Speed 2 Miles: 23.50Boston Miles: 12.00Barefoot '14 Miles: 2.00Kinvara Lime Miles: 14.50Rocket Miles: 3.00
Total Distance
20.00

AM - 20 Logan's. We've hit this loop a few times and it has always been tough. Good conversation with the circle and James though. And Clyde had a run in with a branch that got us laughing pretty hard. Had finished the year with a shirts off run yesterday, so I had to start the year with a few bare chested miles this morning and then everyone joined in for the last couple! (Kinvara3 541.25)

Kinvara3 Miles: 20.00
Comments(1)
Total Distance
7.00

AM - 7 Target.  Back to the grind today.  And I kind of felt like it was all a grind.  (Oregon 732)

Oregon Miles: 7.00
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Total Distance
19.50

AM - DI/Mall. Felt a little better today than yesterday, but still having the blues a bit. I have worked really hard in my life to fight the depression that runs in my family, but every once in awhile it sneaks up and grabs me. Sometimes for no good reason. Yesterday was one of those days. I was tired from a lot of mileage earlier in the week, school started again and I have a tough day with no preps, I was missing my girls since I had been able to spend so much time with them over the break, and really the only thing I was looking forward to was running with the team for the first time in a month, but then I had a meeting after school. So when that was finally done, I just packed up and called it a day. (Ronin 239)

afternoon - 12.5 Grass/Hospital. Got out on the grass for five miles before practice and Matt was finishing up his run. S I grabbed him and we ran together for about 1.5. Then had a great group of boys out and we had a solid modified Hospital loop. Although I still felt the physical effects of the depression stuff, the mental was so much better. (Barefoot '14 5)(Hyper speed 435)

Hyper Speed(used) Miles: 7.50Ronin Miles: 7.00
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Total Distance
20.00

AM - 20 SG1/2. Met up with the Circle and Steven and ran the half course, but none of us really knew it because we've all ran about 15 different versions of it. Once we finished, the Circle added the Bloomington Loop (actually another version of the course from the past) and hit a few more miles. Neither Logan or I were up to killing it on in like Superfly, but about 3.5 of easy Tinman to pace it to the end. (Kinvara White 44)

Kind of an interesting week. A lot of miles (especially considering Thursday), but workout was just okay and I didn't get the other stuff in I wanted. Glad it's over; now move on.

Goals for next week: I guess my main focus should be to just get back feeling more positive. Once I do that, everything else will fall into place nicely I'm sure.

Kinvara White Miles: 20.00
Comments(3)
Total Distance
15.00

AM - 7 Target.  Good run this morning, but a bit cooler.  (Stratus black 1027.95)

afternoon - 8 2xmile. Team had their first workout of the season, so I jumped in with them after a DI warm. We did 2x1600 at 5:341 and :33. Just a nice AT pace and life was good. Cooled with Harts, lifted and then I tried to run the lifting out of my legs with the DI again. (Kinvara silver 286.75)

Stratus Black Miles: 7.00Kinvara Silver Miles: 8.00
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Total Distance
19.75

AM - 14.75 Tempo Loop.  We think we have our tempo loop worked out now, as we moved the starting line up the Staheli Farm Rd to Stucki Farms and then ended right at the bridge.  Tempo went well, just want to see myself getting stronger in the next few weeks.  1-5:40, started off conservatively and ran well with the Circle, caught James just at the end of the mile as he had started a few seconds earlier. 2-:49, a little slower as we went up the Chipman hill, ended right at the top of their hill. 3-:32, always the quickest mile because you come off the hill and still feel good. 4-:33, Clyde and I just rolling along.  5-:39, the way this broke up the Mosquito Trail was good.  6-:36, wanted the last three to be the fastest,  have really worked on consentrating on making the end of workouts the best (a very week point for me in races), hoped for under 5:30, but legs were just tired.  7-:35, about the same feeling as the last mile.  8-:32, and the same again.  (Rocket 2 60.25)
 

afternoon - 5 City Creek. Trail Tuesday drew a solid crowd today, some who had never been on trails before. It was fun to see them working hard and enjoying this awesome type of running. (VertK 245)

Vertical K Miles: 5.00Rocket 2 Miles: 14.75
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Total Distance
15.00

AM - 7 DI/Mall.  Just hitting the usual right now and hoping that I end up where I want without stressing too much about it.  (Free 890.2)

afternoon - 8 PV tempo loop. Ran a 12 min tempo either the team. Pace for me was right around Tinman as I stayed back a little to not push too much. Finished up with weights and then DI to shake the legs out. (Mana 577)

Free Miles: 7.00Mana Miles: 8.00
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Total Distance
19.00

AM - 5xMile.  Ran them on the modified PV tempo loop (no bottom L section) after a Mall (5 mile) warm where I attempted tinman the last mile and finished with a 3 mile cool.  I really don't know what to think of this set of miles.  The times were very slow for what I have been doing lately, but it was the first time running them on this loop as well as the first time in the early morning.  So I'll try to take them with a grain of salt, especially since I know how hard I was working (at least after the first one) and try not to get down on myself.  1-5:41, seriously!  During the tinman I just didn't get it going at all and it carried over to this first mile.  I did get the second 1/2 much better than the first.  The first has a little riser and I just couldn't overcome it today (I'm not a strong hill runner, so this killed my times, but was probably really good for me to work on).  So my first half was over 6:00 pace (I'll put those first 1/2's in parathesis so that I can see how I improve on them in the future, 6:02).  2-:31, tried to work the first half stronger (5:40) and keep the 2nd 1/2 strong.  3-:29, (:46), at least the time is improving.  4-:27, (:43), have to really tell myself not to get too frustrated at the slower times and just keep pushing.  5-:23, (:39), my legs were spent.  This was the most tired I have been after a set of miles this season (but with the worst times).  I know I worked hard, just not a lot there in the legs and a tougher (albiet not killer by any means) loop.  The cool was especially slow.  (Kinvara3 555.5)

afternoon - 5 2xDI. Ran a DI warm and cool and a few laps since the team had a Kosmin test. Some pretty impressive stuff for this time of year. (F50 609.75)

F50 Miles: 5.00Kinvara3 Miles: 14.00
Comments(4)
Total Distance
17.00

AM - 12 River Trail modified.  Thought I needed to get a few more miles in this morning, but it ends up I really didn't.  But it was a good run and a good way to start the morning anyway.  I had so much on my mind, that it was nice to just be out there in the dark and thinking about it all.  Saw some more great meteors as well - I don't think I have ever seen as many as I have lately; almost every morning run I have seen at least one really good one.  Ran DI and then just extended it to the River Trail in reverse (which you have to access, or in this case, get off by the bridge now instead of the secret access) and then extended around the hospital and then all the way across the top (DI and Harts).  (Ronin 251)

afternoon - 5 GS. Just easy-cheesy up into Green Springs and then 8xbarefoot striders and a few more laps barefoot. (Barefoot '14 7)(Connect 688.5)

Connect Miles: 3.00Ronin Miles: 12.00
Comments(5)
Total Distance
20.00

AM - 20 SG1/2. The lads joined up a little earlier so I could get done and to Pyper's bball game. Ran down the trail and back for 6 before others showed. Then ran the 1/2 course (correctly this time). Got into a decent groove and just moved along. Then dropping back off the hill we moved it down below 6. The last four on the trail went 5:30, :30, :26, :28. A decent finish and a good way to end the run and week. (Kinvara White 64)

Solid week with nothing amazing but good miles and some good work.

Goals for next week: a good tempo and then faster than last year's half.

Kinvara White Miles: 20.00
Comments(2)
Total Distance
15.00

AM - 7 Target.  Didn't feel too bad this morning.  Felt a little chilly out even thought the temps didn't say so.  (Landreth blue 1050.9)

afternoon - 8 2xharts. Ran the workout with some of the new varsity boys today. Did 3x1600 at 5:40. Just such a nice cruise along pace. For the most part the team did well - some ups and downs. Finished off with an 800 with the youngster girls - very strong crew coming along there (especially when we get all them out. Weights. Jeep passed inspection today... Always a sign of good things to come! (Kinvara 930.9)

Landreth Blue Miles: 7.00Kinvara Miles: 8.00
Comments(3)
Total Distance
20.50

AM - 14.5 tempo. Usual tempo run this morning. Never really felt good at all this morning. Stomach bugged, legs were tired, etc... Went 5:44, :45, :33, :39, :38, :33, :32, :30. So I tried to take the positive that for really feeling junk the times were okay. Just need to freshen up a bit I think. It's been a lot of miles and harder workouts lately. I wouldnt mind putting some money on Clyde running very well this weekend. (Hyper Speed 2 407)

afternoon - 6 Mustang Pass. Trail Tuesday gave an easy run up into Mustang pass area. Got home and ran another mile with Pyper. (NB101 668.75)

NB 101 Miles: 6.00Hyper Speed 2 Miles: 14.50
Comments(1)
Total Distance
13.00

AM - 6 GS.  Another morning another run.  Just a nice little jaunt up into Green Springs and back.  (Stratus black 1033.95)

afternoon - 7 PV Tempo. Ran the tempo with the girls at around 6:45 pace. They did a good job and are on their way to figuring these types of workouts out. It was fun to run with them and have them actually talk. Weights after. (Ronin 258)

Stratus Black Miles: 6.00Ronin Miles: 7.00
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Total Distance
9.00

AM - 4 AC.  Slept in a bit today and hit a mile before practice, then AC.  I've got a cold settled into my chest (cough) and am doing whatever I can to get rid of it.  (Kinvara3 559.5)

afternoon - 5 Old Mans. Team ran Old man hills but I just ran them easy and encouraged the kids. (Oregon 737)

Oregon Miles: 5.00Kinvara3 Miles: 4.00
Comments(1)
Total Distance
8.00

afternoon - 8 Sandberg's. Ran around 3 miles on the track with a couple fartleks to get the legs moving. Then around the dirt at Sandberg's for practice (still looking for a donor to buy that land and make it a park before it gets developed - would be the greatest running/XC AC park ever). Finished up with 8xbarefoot striders and felt pretty good. Then a mile with Pyper. Have slept a little more the last couple days and tried to freshen up and heal up for tomorrow - we'll see. (Boston 1049.25)(Barefoot '14 8)

Boston Miles: 7.00Barefoot '14 Miles: 1.00
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Race: St. George Half Marathon (13.1 Miles) 01:11:30, Place overall: 7
Total Distance
21.75

St. George Half. 1:11:30

morning - 21.75. Not going to label this a great race, or even a good one, but I won't beat myself up about it. I never had my head in it (a constant mental battle for me) and my body wasn't in it either. Warmed up just under 6 with Clyde and pretty much all rest of the good guys. I was just hoping my cough wouldn't act up, and I had really been trying to convince myself that it was only a cough and not in the rest of the body. I'll put today's split and commentary and then last year's and the total time difference for my own analysis. 1-5:13, pretty much always feel fine at first, and I did. No big deal. (5:17, -4). 2-5:24, just kind of let it relax a little and Clyde and I ran pretty tight together. (5:18, +2). 3-5:17, so I've managed to go out just a little slower than last year hoping to have a little stronger legs on the hills. (5:10, +9). 4-5:17, I've led our chase pack for the last two (although we weren't chasing Bryant, just letting him do his thing) and now Ben caught back up after a shoelace issue and Mike went with him. (5:15, +11). 5-5:22, I grabbed my drink that I had stashed on a wall at the beginning of this mile, but could barely get a couple gulps down. I had hoped that taking something around here would help me in the final miles, but it is just so tough to get something and hold it down in a half. Clyde passed me in here and I wanted to go with him. I knew I needed to be stronger on the hills, but my mind was struggling. (5:26, +7). 6-5:38, kept with Clyde for the most part on this mile and it was a little quicker than last year, so I tried to use that little victory. (5:42, +3). 7-5:36, again a touch better than last year, but Clyde regapped me and I should have gone with him. (5:42, -3). 8-5:13, knew I needed to push down the hill better than last year, and I did, but did Steve S. He must have had a killer split here. Note to self... The first part of this mile finishes up the hill for just a little, but that is why it isn't as fast as you want. (5:21, -11). 9-5:25, so I am just a little up on last year and in good position to go under 1:11, but getting back on the trail I was suddenly dead. I guess I would say that the cold just caught up to me here. The legs were dead and I just tried to keep pushing hoping I could make it through it. (5:15, -1). 10-5:33, just tired, really tired. (5:27, +4). 11-5:43, made it up to the bridge and the gaps between Ben to Steve to Mike to Clyde to me really hadn't grown that much, but I was hanging on by a thread as obvious by the slowing times. I had notice Matt gaining. But I really didn't care, I just wanted to be done. (5:38, +9). 12-5:37, knowing that I hadn't finished great last year, I thought I might still have a chance at sub 1:11, but my legs were really gone and mentally I knew it was over as well. (5:34, +12). 13-5:39, Matt got me on the final mile and I felt as flat as I ever remember. Just so tired and mentally hazy. (5:28, +23), 13.1- 5:57 pace, probably a little quicker since I stopped the watch late as I trotted across the line. My arms were so sore; that drained and painful feeling from being sick. Then my legs started feeling it big time. Then my cough went crazy and I haven't stopped. Cooled with Clyde for three and now plan on sleeping for the rest of the day...I am so tired. Wish I would have been feeling stronger 'cause I think I ran a little smarter this year and was ready to break 1:11, which would have made me pretty happy. A lot of good running today by everyone, though. That was one cool thing, having that big race atmosphere with all the good racers, just too bad I couldn't be in the mix the last 4-5. (F50 618)(Rocket 2 73.75)

Obviously with the cold/cough and the race not being the best, the week was just kind of blah.

Goals for next week: biggest thing is to get feeling better. I can't let this hang out in my lungs forever and get into something big.

F50 Miles: 8.25Rocket 2 Miles: 13.50
Comments(11)
Total Distance
6.00

morning - 6 DogTown/2xAC.  Ran a little at home and then the warm and cool with the team.  Just tired.  (Landreth blue 1056.9)

No run this afternoon.  Although I really wanted to get out and just put 10-15 in on Prospector or something, I just don't feel good. 

Landreth Blue Miles: 6.00
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Total Distance
8.00

AM - 3 AC.  Nothing more than the run with the team for practice.  Trying to get in some extra rest.  (Stratus black 1036.95)

afternoon - 5 Prospector.  Trailrun Tuesday.  Good easy run with the team.  On top of not feeling well, I am just really bugged by some stuff and I need to let it all go to get rolling again.  (VertK 250)

Stratus Black Miles: 3.00Vertical K Miles: 5.00
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Total Distance
8.50

Nothing this morning.  Skipped out on the Circle run to try and get more sleep.  Despite being exhausted and totally worn down, I have been having a really hard time falling to sleep and am up coughing a bunch too.  So that equals a bad night's sleep... and a bad day.  I was thinking that I would rather feel way sick than this worn down kind of sick feeling I have, but then realized that is only something someone who is kind of sick would say.  But it is time to get feeling better.

afternoon - 8.5 PV Tempo.  Ran the tempo with the girls and felt okay.  Helped them to a decent pace 6:40 and then joined the boys a little bit.  Ran with Matt/Paul for the last two minutes.  Kind of wanted to feel how I felt at the quicker pace.  Just kind of blah.  (Ronin 266.5)
 

Ronin Miles: 8.50
Comments(6)
Total Distance
8.00

AM - 3 AC.  Just slept in and only ran with the team.  Trying to get some extra rest. 

afternoon - 5 Old Man.  Just ran over with the team and then back.  Didn't lift today.  Just not getting better.

Add Comment
Total Distance
0.00

Planned on sleeping and just running this afternoon, but went to the doc instead.  Got some meds and going to kick this thing over the weekend.
 

Add Comment
Total Distance
0.00

Week was obviously pretty lame. 

Goals for next week: get feeling well enough to do some workouts.

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Total Distance
8.00

AM - 3 AC.  Again, just ran with the team this morning, but at least I ran something.  (Stratus black 1039.95)

afternoon - 5 2xAC/laps.  Just warmed and cooled with the team and ran some laps while they did their workout.  Joined a couple laps with some of the boys to get them finishing their workout and ended up straining out my bad left hammy.  Started small, but by the evening was really tightening and causing problems.  Had Ally stick her elbow into it and try and work it out.  Just did a couple lifts after practice.  (Boston 1054.25)

Stratus Black Miles: 3.00Boston Miles: 5.00
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Total Distance
19.50

AM - 14.5 Tempo.  Almost did get up this morning.  Had quite a coughing fit last night and add that to my bad hammy and it almost gave me enough excuse to not go.  But somehow waking up and going won out - and I am happy about that.  The hammy held up, with just a constant straining pain the whole time, but nothing worse.  Coughed quite a bit and definitely felt weaker and had a tough time breathing.  But again, happy I did it.  Times were nothing to cheer about other than I wasn't sure if I would finish - then made up my mind to do that.  Wasn't sure if I could keep it under 6:00 - then made up my mind to do that.  Wasn't sure if I could finish with a stronger (relative to today) push - then I made up my mind to do that.  Went 1-5:42, 2-:48, 3-:49, 4-:58, 5-:51, 6-:49, 7-:49, 8-:51 - so, pretty junky, but it is a step back in the right direction.  And I am actually coughing less and sounding better as the day progresses; maybe I sweated some of it out.  (Kinvara Lime 397)

afternoon - 5 Temple Quarry. Nice little trail run on a deceiving tough trail - short hard climbs, lots of loose rocks, lava everywhere, and shifty terrain made my calves really knot up. (VertK 255)

Vertical K Miles: 5.00Kinvara Lime Miles: 14.50
Comments(3)
Total Distance
15.50

AM - 7 Lutheran/AC. Just a normal morning run. Will get up a little earlier tomorrow and get some more miles as I work more toward my normal mileage. (Kinvara3 566.5)

afternoon - 8.5 PV tempo loop. Ran over with the ladies and did their 16 min tempo. Paced Mia to a 6:29 ave. and the other ladies weren't far off. Jumped in with Able and Byron for the last .75 of their 5:30 tempo and felt fine. Then cooled back with the boys to get to 8.5. (Ronin 275)

Kinvara3 Miles: 7.00Ronin Miles: 8.50
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Total Distance
16.00

AM - 7 Lutheran/AC. Jut the basics. (Kinvara3 573.5)

afternoon - 9 Old Man/Home. Ran over to the hill and ran 3 of them with a few of the JV guys. Then as the team did weights I did 25 mins on the elliptical. Finished up by running home. (HyperSpeed 2 416)

Hyper Speed 2 Miles: 9.00Kinvara3 Miles: 7.00
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Total Distance
12.00

AM - 8 Parkway.  Went out and back on the Parkway in the rain.  Planned on running to school, but it was too rainy and would have soaked my stuff that I would have had to carry in a backpack.  Nice to have the rain.  (Connect 696.5)

afternoon - 4 Sandberg's. Follow the Leader Friday about got half the team killed by traffic, but as things calmed we had a much better run. Followed up by 8xbarefoot striders. Not feeling great by the end of the day and decided against going out for more. (Barefoot '14 9)(Rocket 715.75)

Rocket Miles: 3.00Connect Miles: 8.00Barefoot '14 Miles: 1.00
Comments(1)
Total Distance
361.00
Kinvara3 Miles: 52.00Oregon Miles: 12.00Hyper Speed(used) Miles: 7.50Ronin Miles: 43.00Kinvara White Miles: 40.00Stratus Black Miles: 19.00Kinvara Silver Miles: 8.00Vertical K Miles: 15.00Rocket 2 Miles: 28.25Free Miles: 7.00Mana Miles: 8.00F50 Miles: 13.25Connect Miles: 11.00Landreth Blue Miles: 13.00Kinvara Miles: 8.00NB 101 Miles: 6.00Hyper Speed 2 Miles: 23.50Boston Miles: 12.00Barefoot '14 Miles: 2.00Kinvara Lime Miles: 14.50Rocket Miles: 3.00
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