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November 2014

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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: 0.00 Month: 165.00 Year: 2174.00
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: 580.25
Peg Olympic Lifetime Miles: 535.25
Peg Black33 Lifetime Miles: 615.00
Boston Lifetime Miles: 466.00
Peg Green Lifetime Miles: 416.25
Speedgoat Lifetime Miles: 298.75
Peg Purple Lifetime Miles: 290.00
Ravenna Lifetime Miles: 342.50
Barefoot '18 Lifetime Miles: 6.75
Levitate Lifetime Miles: 99.75
Peg NOP Lifetime Miles: 92.50
Total Distance
236.00
Stratus Black Miles: 10.00F50 Miles: 12.00Ronin Miles: 14.50Connect Miles: 8.00Vertical K Miles: 27.50Free Miles: 8.00NB 101 Miles: 20.50Mana Miles: 13.50Kinvara Silver Miles: 4.00Kinvara White Miles: 7.00Kinvara Blue Miles: 21.50Zero Miles: 7.50Kinvara Lime Miles: 14.00Kinvara3 Miles: 4.00Lyte33 Miles: 8.75Kinvara Miles: 8.00Oregon Miles: 8.25Kinvara Green Miles: 12.75Boston Miles: 9.25
Total Distance
10.00

AM - 10 Little Black Mtn. Nice run out on the trail this morning with the boys. Great morning out in the desert. The Hells showed up as we were finishing - you'd think with all the similar stuff that we do, we'd be ranked in the top 20 too! (Stratus Black 1165.45)

Another good week. If not for the fall, I would have thought this a pretty solid one.

Goals for next week: bring the mileage up just a little more and keep on keeping on.

Stratus Black Miles: 10.00
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Total Distance
11.50

AM - 4 Sunrise. The usual. Thought about using the time change to get up earlier. Obviously didn't work. Try again tomorrow. (F50 736.25)

afternoon - 7.5 4x1600. Warmed with DI and then ran some 1600's with the team. Did the first and 3rd with the girls in 6:33 and 6:10. Then2nd with the boys and the 4th on my own in 5:25 and 5:15. Good to push a little bit. 3 minute recovery in between. Then a tough session of BeastAndFeast. Always feel pretty good after these - worked hard and feel good. (Ronin 472.75)

F50 Miles: 4.00Ronin Miles: 7.50
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Total Distance
12.50

AM - 4 Sunrise.  A little chilly out.  (Connect 794.5)

afternoon - 8.5 Mustang Pass.  Great afternoon trail run.  (VertK 353)

Connect Miles: 4.00Vertical K Miles: 8.50
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Total Distance
4.00

AM - 4 Sunrise.  Another of the same.  (Free 956395)

afternoon - 2 grass. Only warmed up (short) and cooled with the boys since I was running the clock for the workout. Shoe?

Free Miles: 4.00
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Total Distance
9.00

AM - 4 Sunrise. The usual. Shoe?

afternoon - 5 DogTown/Sandberg's. Kind of a guess on the mileage. Just kind of a chill run. Shoe?

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Total Distance
4.00

AM - 4 Sunrise. Just another great morning. (Connect 798.5).

No afternoon - instead we have the DesHells meet.

Connect Miles: 4.00
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Total Distance
10.50

morning - 10.5 Prospector. Amazing morning run. Temps were awesome and the desert was beautiful as always. Boys and I took it out 42 mins and brought it back in 36. (NB 101 684.75)

Not a great week overall, but I had a lot to do. The runs I had were good though.

Goals for next week: probably going to be a lot like this week. Have PT Conferences, so that will take me out of a couple afternoons, and we have a race Thurs which will happier my running some.

NB 101 Miles: 10.50
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Total Distance
10.50

AM - 4 Sunrise.  Normal stuff.  (Kinvara silver 483)

afternoon - 6.5 2x1600.  Ran the miles with the girls after having warmed up a bit.  Then cooled with the boys and did a mean session of BeastAndFeast.  (Mana 656.5)

Mana Miles: 6.50Kinvara Silver Miles: 4.00
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Total Distance
11.00

AM - 4 Sunrise.  Yup, again.  (F50 740.25)

afternoon - 7 Dino Tracks.  Team trail run out on the Dino Tracks with an extension out into the MillCreek desert.  Good stuff.  (Kinvara white 344)

F50 Miles: 4.00Kinvara White Miles: 7.00
Comments(2)
Total Distance
4.00

AM - 4 Sunrise.  A little warmer this morning.  I am enjoying fall.  Only run today with CPR and then parent-teachers tonight.  (Kinvara blue 109.75)

Kinvara Blue Miles: 4.00
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Total Distance
8.00

AM - 4 Sunrise.  Just a good time of year for running.  Maybe I should do more of it.  (Kinvara lime 567.25)

afternoon - 4 Grass. Probably about this much setting up and taking down the course for today's PV Autumn Classic. Team ran awesome - over 3 minute team record time for the girls! Boys set a team record time, too - by 1.3 seconds! (Zero 310.25)

Zero Miles: 4.00Kinvara Lime Miles: 4.00
Comments(1)
Total Distance
8.00

AM - 4 Sunrise. Another nice morning out. (Lyte33 170)

afternoon - 4 AC/200's. Warmed up a little and then ran a Master Blaster with the team. One thing of very little note, I am pretty slow for a guy who once ran a 1:53. Tired BeastAndFeast after. (Kinvara3 793.25)

Kinvara3 Miles: 4.00Lyte33 Miles: 4.00
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Total Distance
8.50

morning - 8.5 Slots. The boys and I met up and went out to the trails in Santa Clara. We found this awesome slot canyon and made our own trial out of it and a decent loop. Then added in another awesome canyon. I haven't ever been out that way; some very amazing stuff. (VertK 361.5)

Just another week. My running isn't going great, but it is about the most positive thing I got going now - so that's not saying much.

Goals for next week: keep trying to see the good side of life and have a safe and enjoyable trip down to Nike SW.

Vertical K Miles: 8.50
Comments(1)
Total Distance
7.00

AM - 4 Sunrise.  Coldest day so far.  Actually pretty chilly - in the high 20's.  (Oregon 835.5)

afternoon - 3 DI/laps.  Just warmed/cooled with the team around their 1600 time trial.  (Kinvara 995.15)

Kinvara Miles: 3.00Oregon Miles: 4.00
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Total Distance
11.00

AM - 4 Sunrise.  Chilly again.  (Free 960.95)

afternoon - 7 Sunrise. Ran around the mall area and out to sunrise and beyond getting signs for a race posted for Steven and the Running Center. (Ronin 479.75)

Free Miles: 4.00Ronin Miles: 7.00
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Total Distance
10.50

AM - 4 Sunrise. Not as cold today. Glad the boys are getting 4 each day; that is where they should be.

afternoon - 6.5 PVMS. Could be off on the mileage, but... We went down to the middle school and ran some fartlek style pickups - 2x1:30, 1:00, :30 with 2 min recovery. Just working on speed, grass and short hills. Back tightened up today during school, but it was runnable even BeastAndFeasted after. (Kinvara lime 573.75)

Kinvara Lime Miles: 6.50
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Total Distance
8.00

AM - 4 Sunrise.  The usual. (shoe?)

PM - 4 Flagstaff.  Out around the campus of NAU.  Took the guys to the site of my greatest track glory - the fieldhouse where I once set the SUU indoor 800 meter record.  Then we ran around the NAU track (what a nice facility) and then just around campus.  (Kinvara blue 113.75)

Kinvara Blue Miles: 4.00
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Total Distance
7.00

morning - 3.5 Buffalo Park.  Went up to the famous Buffalo Park in Flag and had a great run there.  Saw a ton of deer; later we saw a bald eagle and an owl... a lot of cool animal sightings.  (Kinvara blue 117.25)

afternoon - 3.5 Casa Grande.  Ran the NXR SW course with the team.  Really like the course - wish it wasn't so far away from the world.  (Zero 313.75)

Zero Miles: 3.50Kinvara Blue Miles: 3.50
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Total Distance
10.00

morning - 10 Casa Grande.  Ran around at the meet.  Started off warming up with the girls and then extended with Travis.  Ran a bit watching the girls race - they did very well.  Then ran with the boys and around at their race - they also ran solid.  Then finished up with a long cool with the boys and running around watching the championship races.  We had a successful meet and a fun trip.  Enjoyed going to Motezuma's Castle and the Yavaupai-Apache Cultural Center yesterday.  (Kinvara Blue 127.25)

Just another week; nothing great, but the trip was good.

Goals for next week: still really don't feel like amping anything up (maybe I never will...), but I would like to get on some trails over the holiday and have an enjoyable week with my family.  

Kinvara Blue Miles: 10.00
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Total Distance
9.00

AM - 4.25 Sunrise.  Good run.  Team is actually running at a normal pace for these lately.  (Oregon 839.75)

afternoon - 4.75 Sunrise Hills.  Did 9x20 seconds up the hill with a 10 sec recovery walk back down the hill (which was more like a turn, take two steps and then start again).  After the fourth we topped the hill and ran easy back down.  Team seemed to like this style of hill workout.  I liked it because it kept their intensity up for the important part of the workout.  BeastAndFeast after.  (Lyte33 174.75)

Oregon Miles: 4.25Lyte33 Miles: 4.75
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Total Distance
7.50

AM - 4 Sunrise.  Seemed a little cooler to start this morning.  I really have a tough time with winters - getting up in the morning, running in the cold, fighting off the blues.  I am determined to make it a better winter for me though.

(F50 744.25) afternoon - 3.5 AC. Just kind of around and over to AC for our scavenger hunt. Good end to the week. (Kinvara Lime 577.25)

F50 Miles: 4.00Kinvara Lime Miles: 3.50
Comments(2)
Total Distance
15.00

morning - 10 Sand Hill. Good run out on the trails. Went opposite my normal route (north to south). The south/west side of the hill was just destroyed by the big rains we had in the summer (which was the last time I ran this trail). Came home via the North Desert. Nice morning. (NB 101 694.75)

afternoon - 5 Parkway/Dirt Mile. Got out to do a little beginning workout - feel like I want to get going a little. So, warmed up around the Parkway and did a 6 min test on the Dirt Mile. Wasn't great, but it was a start - 1.11 miles went throughout the mile in 5:26. The Dirt Mile is totally torn up from the summer storms, too. (Kinvara 1000.15)

Kinvara Miles: 5.00NB 101 Miles: 10.00
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Total Distance
12.75

morning - 12.75 River Trail. Dropped off the car at Man-of-War for Ally and then ran back up the river to home. Was a nice run and my longest since the marathon, I think. Felt yesterday a little bit, but it didn't take away from the run. The trail was very pretty and peaceful. (Kinvara green 242.5)

Kinvara Green Miles: 12.75
Comments(2)
Total Distance
16.25

morning - 9.25 Highland. Ran up to Highland and the little trail there, and then down the hill into coral canyon and back. Another nice early-winter morning. (Boston 1121.5)

afternoon - 7 Dirt Mile 30/30. Warmed up for about 2 and 3/4 and started into a 30/30. I needed to cover 148 meters for each 30 second interval. Nothing incredibly tough, but it seemed to push me a bit today. Did 20 sets which took 3 miles up on the Dirt Mile. Did another mile for cool and the 1/2 home. (Mana 663.5)

Boston Miles: 9.25Mana Miles: 7.00
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Total Distance
10.50

morning - 10.5 Suicidal Tendencies. Almost an hour and a half of awesome trail running this morning with Logan, Steven, Danny Moody and another fellow. This trail was absolutely beast! Loved it. Legs were pretty spent from the week and I told Logan I would probably fall; and about two minute later, I did! Pretty scraped up all over my back and leg and cut up a finger. But the black rush I fell into was better than off the cliff about 50 meters later. All I wanted was a Pepsi! (VertK 372)

Good week. Got a fe more miles in, a little workout, nice trail running, good times with the fam. I just need teaching to always be just two days a week and maybe I'll make it 14.5 more years.

Goals for next week - just keep it flowing. Trip down to FL West will throw things off a bit, but that it okay.

Vertical K Miles: 10.50
Comments(1)
Total Distance
236.00
Stratus Black Miles: 10.00F50 Miles: 12.00Ronin Miles: 14.50Connect Miles: 8.00Vertical K Miles: 27.50Free Miles: 8.00NB 101 Miles: 20.50Mana Miles: 13.50Kinvara Silver Miles: 4.00Kinvara White Miles: 7.00Kinvara Blue Miles: 21.50Zero Miles: 7.50Kinvara Lime Miles: 14.00Kinvara3 Miles: 4.00Lyte33 Miles: 8.75Kinvara Miles: 8.00Oregon Miles: 8.25Kinvara Green Miles: 12.75Boston Miles: 9.25
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