| Location: St George, Member Since: Mar 10, 2009 Gender: Male Goal Type: Other Running Accomplishments: Best 10K: 2013 Spectrum 10K 40:34
Best Half Marathon: 2012 Dog Town 1:29:57
Best Marathon: 2013 St George 3:12:15
Best 50-miler 2012 8:36 Short-Term Running Goals: Keep running!!!! Long-Term Running Goals: Keep Running!!! Personal: I am married with eight children. All of them are ours. My wife is so awesome! Favorite Blogs: |
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| Miles: | This week: | 5.50 |
Month: | 63.80 |
Year: | 155.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 218.75 | 5.75 | 0.00 | 0.00 | 224.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.30 | 0.00 | 0.00 | 0.00 | 11.30 |
| Guacamole trail with a fun group of friends. Awesome trail!
Went out later hiking/running with the kids around pioneer park and trails. 3.1 miles
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Ran from snow cyn to home after cathys photo shoot. It got cold too fast after the sun went down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Chuckawalla trailhead to scout cave and back with the family
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.65 | 1.25 | 0.00 | 0.00 | 7.90 |
| Crossfit
5 rounds of:
400m run
14 kb snatches (7 per arm) 45#
12 rubberband pulldowns
20 Abmat
400m run during warm-up and 800 cool down
Afternoon Easy run around the bloomington loop. Felt good. Ave pace 7:54 Watched a sparrow hawk pounce on a quail right next to me. That was exciting!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 2.00 | 0.00 | 0.00 | 9.00 |
| Tempo. Met up with John and we ran 2 miles to the trailhead to meet up with the rest of our runners. We ran 7:30's but it sure felt like we already started our tempo. I did another warm up mile with the group and then I took off. I planned to do 3 mile tempo but quit after 2 miles. It was so cold and my knee was hurting. My two tempo miles were 7:10 and 7:03. The next mile was a little slower and the last 3 miles was just around 8's. First speed work session of the new year. My tempo paces for a 3:05 marathon is 6:35 to 6:50 pace. I have plenty of time to work up to that pace. I need to start out easy and not over do it too soon. When I got in the shower I noticed cold burns all over my body. I was double and triple covered!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Crossfit this morning. Weighted pull ups and flr. 3 rounds of oh one arm lunges, du, dips.
Ran my red hills pkwy loop. 6.5 uphill and 3.5 downhill. Felt good to run but cold. Brrrr!
Then, I went to yoga class. That really hit the spot! :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran 5 easy miles on the treadmill. My legs are sore from yesterdays crossfit
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.50 | 0.00 | 0.00 | 0.50 |
| Crossfit
5 minute AMRAP: (completed 4 rounds)
5 burpee chin ups
12 lunge steps
rest 2 minutes
5 minute amrap: (completed 7.5 rounds)
5 push press 45#
12 box jumps, 20/15″
rest 2 minutes
5 minute amrap (completed 8 rounds)
7 wall balls, 20/14
5 T2B
rest 2 minutes
5 minute AMRAP (completed 3.5 rounds)
Run 200m
30 DUs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| ran the virgin river trails with Elijah and the younger kids followed on their bikes. We went from home to the cottonwood cove park and back. We made a pit stop at jack in the box.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Snow cyn with the family. Super easy pace but really helped loosen up my sore body.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Early morning Crossfit with mike, john, and brian. Back squats, HSPU, DU, thrusters, C2B.
After work I ran 8 miles on the treadmill. Then went to yoga class. Needed the stretching.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Crossfit
5 rounds for time:
10 hang power snatch, 65#
100 single unders
400 meter run
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Hollow rocks – 2 min (accumulated)
Ran a 400 warm-up and 800 cool down
This evening I ran to yoga and ran back home. Yoga helped loosen me up.
Played basketball estimated 2 miles of running
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| Ran from home back to work for lunch. Felt good! Weather is really nice! pace 7:40
Ran home from work. pace 7:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Ran the st george half with john and his son. The last 4 miles I ran in hard.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.30 | 0.00 | 0.00 | 0.00 | 14.30 |
| AM Crossfit
BB Bent Over Rows 10-8-6-4-2. Build in weight each set; rest 2 min b/t sets
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40,25,10
Hand Release Push-ups
Wall Balls
Today, I took the family into the back country of Zion NP. We did the entire Chinle Trail. Beautiful and fun! Also, its amazing how far those kids of mine can go!
This evening after we took the kids to frozen yogurt, I ran to yoga class, and after class ran home. 4.2 miles at 8:20 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Easy run... my body is sore! I felt lucky I made it this far today. 8:31 pace
3.5 miles on the treadmills tonight. 9:00 pace
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran to yoga and ran home. 8:12 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.50 | 0.00 | 0.00 | 0.00 | 12.50 |
| Ran 6.2 miles from work to home. Did a couple miles at a fast easy pace (7:15-7:30). Ave 7:44 pace
Now im running back to work with cathy to pick up my car. Ran back to work with cathy. Very easy pace. 6.3 miles at 9:19 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Ran 4x800 on the treadmill. did 20 sit ups between each 800. Shoulder hurts too much to do crossfit this morning. My pace easy easy. Burning fat today!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| The family trail ran zion park by the guardian peaks and russell gulch. Fun day. We had a hugh dinner at the black bear diner
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 0.00 | 0.00 | 4.30 |
| Easy run this evening. Ave pace 7:59
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Crossfit
18 min amrap of:
15 box jump 26"
10 push press (70#)
7 T2B
(completed 8 rounds)
Ran this evening. Got cold fast. Ran strong up hill and maybe too fast back down. Went to yoga. Couldnt finish the class because I was just wasted.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Ran the st george half course. Its so hilly and weather was perfect! Ran without my shirt. Still a little tired. Pace 8:08
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| AM - Crossfit
10 min amrap of: (completed 6 rounds)
10 Front Squats
10 Dips
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10 min amrap of: (completed 4 rounds)
20 sit ups
15 burpees
Lunch-time run on the treadmill. pace 8:24
Ran 4.7 more miles this evening at the rec ctr while wait for my daughter to finish dance. Kept it easy. Pace 8:45 ave.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 2.00 | 0.00 | 0.00 | 10.00 |
| Ran the red hills loop. This time I went the other direction knocking the big hills out of the way the first 3 miles. I ave 8:40. On the other side I did some tempo miles at 7:10's. Slowed down the last 2 miles. Last 7 miles downhill was a 7:32 ave. Felt great today!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Running on the TM at 8:37 ave. Just to keep loose! Hoping for a long run tomorrow.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 218.75 | 5.75 | 0.00 | 0.00 | 224.50 |
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