| Location: st george,Ut,USA Member Since: Feb 08, 2006 Gender: Male Goal Type: Boston Qualifier Running Accomplishments: St.George 05 first marathon. 3.00 hrs. 2010 in 3:02, 2012 in 3:00 Ran Boston 3 X , PR half 1:22 in 08. 10 k 35.28 min PR 5 k 18 min: Short-Term Running Goals: Utah Summer games 10 k
Drop 13
Enterprise 10 K
Cottonwood Marathon
Run every day. Work on flexibility, Long-Term Running Goals: Keep running and stay healthy Personal: 53 years old. Been Sruggling with a Knee injury. Trying to get back into running shape after 8 months of weight gain.
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Kinvara 7 Lifetime Miles: | 124.00 | | Launch 3 Lifetime Miles: | 220.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 197.20 | 82.00 | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 293.20 |
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| Launch Miles: 76.00 | Lunar Glide Miles: 42.00 | Launch 1/12 Miles: 62.00 | Launch Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.20 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.20 |
| Some nice and fun miles with Bigfoot. We ran the new St. George half course. at an easy 7:20 pace. This will not be a PR course for anyone. 4 miles of hills. and no places to recover. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Nice early morning miles. Tuesday is Hill day in the Wildbulls world of dark tales and Car Dodging. Found a creasent Wrench on the road. This was a good work out! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 15.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Nice run in the dark this morning. A 1 mile warm up then 8 miles of 6:47 pace. Will try to get a few more tonight. 5 more with Bear in the dark again. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Tough miles in the dark. i barley has the will to breath this morning. but i glad it is in the bank. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
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Another nice morning to get outside in the dark. Lower back hurts when i pick up the pace. probably just from sitting on my butt all day at work. 3 more miles at the Gym. core and circuit in the bank
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ran with Bigfoot and Mustang and the Little Buddah. Had a few fast miles and med miles in the mix. I tried to keep it consistant on the hills. and go with the flow. I plan on doing 4 more tonight. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 11.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Some nice easy miles to start out the week. The moon was absalutley spectacular this morning. It was for sure worth gettinf up in the morning. A nice mid afternoon run just makes my spirits feel great. 7 miles in the sun. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 3.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
| Tuesday is Hill day in my neck of the woods. A nice work out with a mix of Hills and speed. 5 more nice miles. I ran to my friends house and off to the gym we went. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 5.00 | 5.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
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10 miles in the bank. I was feeling a little tired, but once i got going things really started cooking. It was great to get out and run. |
| Launch Miles: 6.00 | Launch 1/12 Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| Got up and just survived. Not alot of energy to spare this morning. maybe the speed work out took more then i thought last night. I plan on running another 7 today. 7 easy miles this afternoon in the sun. Felt nice to have the sun on my face. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice morning for a run. very cold 25 degrees and i about froze my fingers off. my ipod stoped and i was left to my own thoughts in the dark. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| 13 miles with the little Buddha, Mustang, Bigfoot and The man from the great white north Tyler. Then went to the gym and did core and cross training then 3 more miles on the treadmill. 16 for the day.
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice early morning miles in the sun. have a dream that one day this nation will rise up and live out the true meaning of its creed: "We hold these truths to be self-evident: that all men are created equal."
-Martin Luther King Jr- | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 3.00 | 13.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Ok Mike here is my race report. Today was the 30th annual St. george half. It was a warm wet rainy morning with the wind. I forgot my garmin so do not have any mile splits. I was tight from the beginning and had a hard time warming up. Hamstring and calf were ginving be problems. I got to the race start and Met up With Steve and Steve. Both of them were going to pace Bigfoot to a nice time. I decided to put caution to the wind and go out with them. First mile 6:07 pace. Nice first mile if i were running a 5 k. miles 1-4 were pretty consistant. around mile 7 Mr Decker caught up to me. We exchanged a few nice words and i pushed the pace alittle. He passed me again and i could not hold his pace. 9-11 were fun miles I really slowed down on thease miles and several people passed me. 11-13 i picked up the pace because i did not want the 130:00 pace group to pace me. They were only about 10 seconds behind me. I caught two runners. I estamated i was probably running about 6:40 pace. Things i learnied. Try not to get caught up in another runners race. Stay more consistant on pace. if i would of went out on 6:40 pace the race would of been better. Take my Garmin next time. It is esyer to keep track of my progress. Do not wear shoes that have holes in the bottom on a wet rainy day! I ended up averaging marathon pace for 3:00 hours. |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a big fat 0. for this morning. decided to give the legs a rest. Left hamstring still sore and tight and IB band tight!! |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Nice and easy running! then hit thegim for core and circuit training. am just working out some of the soreness from the Half marathon. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 8 perfect miles under the Dixie sun. I have not been to motivated to get out in the morning this week. Maybe i just need a small break after the race. I felt good enough to get after it for 4 miles along the trail down by the River. Maybe it is time to run with the guys in the morning again. It might help get me going. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Sweet miles in the sun. I was able to run into Mr Steve on his bike. He was flying. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Nice early morning running in the bank | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 7.00 | 12.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 19.00 |
| I met up with Bigfooot and Mustang at 7. We drove up the course and dropped off at mile 20? ended up being 19 miles up. starting pace was an easy lower 7 pace and we ended up picking it up from there. Are pace raged from 6:45 to 6:07 Pace for most of the run. This is a good first real long run. The plan is to go long at least once a week. | |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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Early miles not so easy miles. I am just trying to get the body use to getting up and going after my 2 week off period.
9 more miles this afternoon in the nice sun. Feeling very tight in the lower back and hammy. Got to get it worked out because it is bugging me big time. |
| Launch Miles: 9.00 | Lunar Glide Miles: 5.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 8.00 | 7.00 | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | 15.00 |
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It was Hill Tuesday down on my side of town. Dark early morning. Had a good work out and kpt a pretty decent pace most of the way. My back was feeling a little tight the last mile. 6 nice miles watching the sunset. 3 of them trail running. you just got to love running at dusk. It feels like spring is in the air.
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| Lunar Glide Miles: 6.00 | Launch 1/12 Miles: 9.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Trainer 1 Miles | Trainer 2 Miles | Racer Miles | Total Distance | | 197.20 | 82.00 | 14.00 | 0.00 | 0.00 | 0.00 | 0.00 | 293.20 |
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| Launch Miles: 76.00 | Lunar Glide Miles: 42.00 | Launch 1/12 Miles: 62.00 | Launch Miles: 10.00 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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