Why I Oughta!!!

January 2017

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15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 9.80 Month: 34.60 Year: 83.90
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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Lunch time run

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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!?))
 

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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.

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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

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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
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Bloomington loop. dragged! ave 8:14

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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
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

lunch time run

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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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.200.002.000.004.20

track with cathy. 50, 100, 200

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

lunch time run. ave 7:44

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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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

1 minute pick ups after each mile.

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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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.009.300.000.009.30

Around town. ave 7:55

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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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.500.000.007.50

Lunch time run. ave 7:50

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.5036.253.500.00101.25
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