Why I Oughta!!!

January 2017

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBen's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
200920102011201220132014201520162017
15% off for Fast Running Blog members at St. George Running Center!

Location:

St George,

Member Since:

Mar 10, 2009

Gender:

Male

Goal Type:

Boston Qualifier

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:

2015

This year will be much better than 2014

Only goal this year is PR at St George Marathon

Long-Term Running Goals:

Boston Qualifier 3:15

Ironman (best 12:11)

Ultra-Marathons (50 & 100 miler)

Keep Running!!!

Personal:

I am married with eight children.  All of them are ours. My wife is so awesome!

Favorite Blogs:

Miles:This week: 10.40 Month: 43.20 Year: 1349.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.5036.253.500.00101.25
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

2 mi TM warm-up. crossfit

10 minutes of bench press. 15 K2E and 7 front squats (115#), 15 T2B and 7 front squats, 15 K2E and 7 front squats.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch time run

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Crossfit w/ 1 mile warmup

60 sec. amrap squat cleans, 95#
60 sec. amrap burpee box jump, 20″
*rest 2 minutes x 4 sets all @ 85% intensity (max 97% (yea...right!?))
+
60 sec unbroken wall balls, rest 15 sec
60 sec unbroken russian kb swings, 55#, rest 15 sec
60 sec unbroken thrusters, 65#, rest 15 sec
60 sec unbroken sit-ups
*rest 3 minutes x 2 sets all @ 70% intensity (max 97% (more like vomit thresh hold!?))
 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

3.3 mi on road @ 8:14 ave. 6.2 mi on the TM (7.0) @ 8:20 ave. 1 min surges (8.0) at the end of every mile.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.000.000.006.50

2 mi WU, 2.5 mi of ladders, 2 mi cool down

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.501.250.000.002.75

Crossfit with 1.5 mile warm up run

Complete 5 Rounds for time: (27:10)
Run 400 m (TM 8mph)
14 One arm KB snatch 45# (7 reps per arm)
20 pull downs 45#
25 Sit-ups
 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Bloomington loop. dragged! ave 8:14

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Crossfit with 1 mile warm up

A.1  Weighted (30#) Pull up, 5.5.5, rest 30 seconds
A.2  FLR, 70 seconds x 2 sets unbroken, rest 45 seconds
+
2 rounds of time:
20 ring dips
15 R arm OH lunge steps, 35#
15 L arm OH lunge steps, 35#
75 double unders
 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

lunch time run

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

long walk with cathy

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

same long walk with cathy

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.002.000.004.20

track with cathy. 50, 100, 200

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

lunch time run. ave 7:44

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Crossfit warm up with 1 mile run. Didn't do the WOD. most core work.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

1 minute pick ups after each mile.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0011.200.000.0011.20

ave 7:45

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.401.001.500.005.90

TM... 1.2 mi warm up(8:35), 2 ladders w/ 2 min recovery, 8x200 (7:00) with 400 (8:35) recovery, and 1/2 mi cool down

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.300.000.009.30

Around town. ave 7:55

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.400.000.000.005.40

1.2 mile warm up with crossfit warm up. 4 ladders (7,7.5,8,8.5) last ladder added one more at 8.8. cool down 1.2

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.500.000.007.50

Lunch time run. ave 7:50

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.5036.253.500.00101.25
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com