Why I Oughta!!!

Dog Town Half Marathon

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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:

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: 5.20 Month: 19.70 Year: 1408.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.7516.103.000.0095.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Swam 2200 yds... short drills... short workout! Ran after swim on the TM.  Ran a 10 min warm-up(9:04), 2 reps (2min at 7:00 pace @ 5% grade, 2 min 9:04, 2 min zippy walk), 10 min cool down (9:04)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.001.500.001.50

VO2 max test = 58.1

Evening trainer ride to the Spinerval dvd 37.0 for 1 hour

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Swam 1800 yds before HIT class. We did an 800 time trial... I didn't feel like going all out... my time was a 12:15.

HIT class for 2 hours... Good workout!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Evening Swim

600 warm-up

2X500 (9:00) 8:15's

4X250 (4:30) 3:45's

4X100 (2:00) 1:25's

4X50 (1:00) 40's sec

200 kick

100 pull

5X100 (1:50) 1:30's

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Biked 87 miles in 4:46. Double loop on the IM course.... second loop was very windy from the north. Made climbing up to veyo very hard!

loop 1 = 2:21

loop 2 = 2:25

Ran 8 miles after on the IM course... last 4 miles was in a strong headwind... that really sucked!!! pace = 8:50 ave

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - Easy run of 6 miles. Average pace of 9:20

PM - Bike a 24 mile trip around the south side of St George... rode through sunriver and out on the southern parkway. Average pace of 20 mph.

Swam 2000 yds

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.003.000.000.006.00

Warm-up, 2X200 (40 & 39), 6 reps of 800's at 7:15, 7:32, 7:15, 7:25, 7:22, 7:17, and cool down

The warm-up and cool down was at an 8:40 pace ave. We ran 200's between each 800 at a 9:00ish pace. Since this was our first time back to the track in a while, we took it fairly easy. I worked on technique... posture was good and I stayed on my toes & forefoot during the entire workout. The calves are a little sore!!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

AM - Bike trainer for 50 min

PM - Bike ride with Rich for 29 miles (18 pace). Yoga after bike and then a 7 mile run after yoga on the TM. 1.5 mile warm-up, 4 mile at 8:30 pace, 1.5 mile cool down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Swam 1800 yds before HIT class. We did our 800 time trial... I beat it by 2 sec from last week.  I felt tired in the water.

HIT class was 2 hours... lots of ILT's and 30 min hill climb with the last 10 min with 15 sec high rpms every min.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

28 mile Bike ride up Hwy 18. I stopped at Diamond Valley which was my 1 hour turn around mark. It took me 30 minutes to get home. Up was 14.2 mph ave, coming down was a 27.6 mph ave.

My run after an intense bike ride was a 8:55 ave... I held the average pace to my IM goals. Run felt easy!! :)

Comments(5)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Cruise ship... TM - Ran 2.5 miles of ladders 4 reps in the middle of run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

AM - Biked for 10 min and ran on the outside track after bike. Ship gym was very crowded.

PM - At our Cabo stop we swam half mile in the sea of cortez. I saw lots of marine life!! Rough sea too!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Outside track run with Craig. Ran last 3 laps barefoot to work on form... only ran the straight-a-ways.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Ran outside again on the track... finished workout with push-ups, pull-ups, and abs. I was a little upper body sore the next day.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.250.000.000.003.25

Track run again... then we started right into our HIT workout on the spin bikes for an hour.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.300.000.000.005.30

AM - Bike trainer for 45 min using spinervals 38.0. Ran easy with Craig after bike workout.

PM - Swim

Warm-up:
100 IM easy
4X100 (2:00) ave 1:24 to 1:26

Core Workout:
5X200 (3:30) actual time 2:50, 2:54, 2:48, 2:47, 2:44
100 front kicks with 2nd and 4th 25 yds a hard kick
100 back kick with 4th 25yds a hard kick
300 pull @ 4:34

Cool down:
4X100 (1:50) 1:21, 1:20, 1:19, 1:14
100 IM easy

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.001.500.006.60

Noon - HIT workout for 1:25

PM - Track - Warm-up, 4X100 striders, 12X200, 2X100 striders barefoot, cool down

200's (42, 45,46, 42, 42, 41, 41, 40, 41, 41, 41, & 41 sec)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Biked after work with Craig for an hour. We picked a very hilly route... fun.

Ran 5 miles after bike. 1.5 mile warm-up @10:00 pace, 2 miles @ 8:15 pace, and 1.5 mile cool down @ 10:00 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Swim 800 time trial (11:27) I would really like to see what I could do if I was actually fresh for one of these time trials. Went to HIT after swim. HIT was 2 hours of intervals... I am sore... Good night!!!

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Swim 4000 yds

Warm-up: 500 IM, kicks, free

Workout: 10X100 (2:00) (ave 1:25) Alternated between free & pulls, 10X50 (1:00) ave 41 sec, 10X25 (30 sec) ave 18, 3X500 (9:00) ave 8:20

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Race: Dog Town Half Marathon (13.1 Miles) 01:40:10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

This was a hard race... Besides the wind, rain and cold, the course was a true race course with lots of faults flats and hills. I really had to focus to finish this one. Also, very sore and tired from this weeks workouts. I will take this one! :) I got a dog tag finishers medal... Now that's special!!! :D

Spun out on the trainer for hour and a half. I need a nap now!!

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - ran 3 miles easy... sore & tired

PM - Swim 2200 yds of drills and then a 3 mile run after at an easy pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.7516.103.000.0095.85
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