Why I Oughta!!!

Dogtown half marathon

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
200920102011201220132014201520162017201820192020
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:

Miles:This week: 0.00 Month: 43.90 Year: 43.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
130.859.603.350.00143.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.000.000.002.50

Biked on trainer. 10 min warm-up in easy gear, 20 min tempo in medium gear, 10 min easy spin. Ran 2.5 miles transition on the TM. Started at 6.6 mph and increased speed every quater mile by 0.1 mph. After mile 2, ran 8.0 mph for 400m, and cool down 400.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Ran 9 miles with Heath and Craig on the IM course. It's just one big hill course! Craig pushed us... now that I'm done I'm grateful he pushed us!

Went to crossfit right after. 3 sets of 20 kb snatches (10 per arm), 30 sit-ups, 400 run.

Bike ride in the afternoon from bluff street church to sand hollow reservoir and back. We did 44 miles in 2.5 hours.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Ran the bloomington loop from my office during lunch. It was a beautiful day for a run!!

Crossfit
Strength: front squats work up to a 1 max rep. Max at 185
+
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of: (time of 10:56)
Thrusters (85#)
Bar facing burpees
+
3 sets of
A.1. 25 sec hollow rocks, rest 35 sec
A.2. 25 sec superman, rest 35 sec

Night run with the gang for 5.2 miles. We surged the last mile.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Crossfit
Strength:
A. Close grip bench press, work up to 1 rep max (195#)
B. Weighted pull ups, work up to 1 rep max (55#)
+
500 meter row time trial (1:34)
Rest 2 min
10 min amrap of: (completed 7.5)
10 pull ups
10 kb swings (55#)

Ran 3 miles easy on the TM.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Ran to crossfit, but along the way I stopped at arbys for a fish sandwich. I enjoy food in my stomach when I run.

Crossfit hero wod
"Blake"
4 rounds of: (24:46)
100m OH walking lunges (45#)
30 box jumps (26")
20 wall balls (20#)
10 head stand push ups

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.001.000.001.00

Crossfit. Started with 4x400 increasing intensity until the last 400 was all out. I did a little bit of the wod. power cleans, kb swings and pull-ups.

Took Cathy to her filming job in Primm nevada. I biked 40 out to searchligh and back while she did her thing. That was one lonely highway. Very windy too!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Bad weather... Ran on the treadmill at the resort. Ate at my favorite burger joint, Tommys, and then rode on the stationary bike for 1 hr. Did some weight training. Then hit the prime rib buffet!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

More bad weather... Ran the treadmill again. Did a crossfit that night when I got back home. 4 rounds of 200m row, 10 pull-ups, 10 kb swings (55#), 10 push-ups, and 5 head stand push-ups.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Ran 6.3 this morning with cathy and kristal. Sooo ccold along the river!

Crossfit
Strength: Work up to 1 max rep back squat (225#)
+
4 rounds for time: (14:55)
500 row
15 burpees
20 wall balls (20#)
rest 4 min

I was the fastest for the day. 4 min rest was almost not enough!

Ran 6 miles late tonight with the crew on the IM course... Cold and Hilly!!!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Spinning on trainer for 1 hr during lunch.

TM run this evening. Did a 4xladder for a warm-up

 

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.001.750.002.00

Early morning spin class... mostly spinned out for an hour for recovery. Did some of the drills at moderate effort.

Evening Crossfit
25 min amrap (completed 6+run)
400 run
10 pull-ups
15 kb thrusters (55#)
20 sit ups

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

Spinerval dvd... "sweating on the chesepeak" Bike trainer
warm-up: 3x30sec on and 30 sec off, + 3min of 20 sec on and 10 sec off
core: 3x5:00 @ 85% intensity w/ 2:00 rest, 3x2:00 @ 90% intensity w/ 2:00 rest, 3x1:00 @ 95% intensity w/ 1:00 rest
Cool down: 4:00 of high cadence spin in easy gear

Crossfit
For time: (15:43)
100 DU
50 burpees
30 toe to bar
15 wall walks
1000 m run

5.2 mile TM run

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest Day!!!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.000.000.008.20

Biked 44 miles of the IM course with Heath. Tranistion run with Heath on the IM course for 6 miles. First 3 miles up hill and we screamed back down doing 6:15 pace. I ran home after that and a 7:00 pace felt like a jog!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Crossfit
"Fran"
21-15-9 for time:
Thrusters (95#)
Pull-ups

I did the prescription and I got a pr. Time 6:43

Ran the sidewinder trail with cathy and jared. Beautiful day!!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.300.000.600.003.90

Crossfit
"partner wod"
1000m row (250m ea)
Then, 2 rounds of:
20 burpees
40 wall balls (20#)
60 kb swings (55#)
80 box jump (26")
200 sit ups
+
1000m run

We really seemed to move fast. The box jump was my hang up. I just seemed too tired to GO! Yesterdays "fran" may have worn out my quads a little. We did knock off almost 5 min from our initial wod on january 8th. ( Initial time: 30:27  Final time: 24:34 )

Went biking for 26 miles with Cathy and Kristal. Then ran 3.3 miles easy with them. Nice recovery evening.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Crossfit
5 rounds for time: (15:52)
20 kb swings (55#)
20 sit ups
60 DU

And... Church ball... why do I play?!?!!!!

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.501.500.000.009.00

Crossfit
Strength:
A. Hang Power Cleans - increase to tough rep (145#)
B. Hang Power clean - 3 min amrap 80% wt of A. (115#)
+
7 min amrap of: (completed 6.5)
100m run
push press (95#)

Rode bike trainer for lunch. I did a spinerval for 50 min. It seemed hard... my legs must be tired.

1.5 mile warm up run to the rec ctr at 8:30 pace. 3 mile TM run of one minute interval ladders at 7.0, 7.5, 8.0, 8.5 four times with a 9.0 peak on the last set. Did 8 reps of back squats @ 135# and 4 reps @ 185#. Then, ran 4 more miles starting at 7.0 mph and increased speed of 0.1 each mile.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran the fence line around the treatmnet plant property (hilly & technical). I got sratched up pretty good, and drove a cactus needle through my little right toe. I found two places the fence needs to be repaired and a broken water line that was gushing lots of water. I would say my perimeter inspection run was a success.

Add Comment
Race: Dogtown half marathon (13.1 Miles) 01:34:15, Place overall: 44, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.100.000.0013.10

I was not in the mood to run this race today. If I had not paid for this I would have gone to breakfast instead. Cathy dragged to the starting line. I forgot my garmin so I had no desire to try.

I ran easy from the start. I swear the entire race field passed me in the first 2 miles. My body is also very crossfit sore and every step just killed my abs and gluts. By mile 6 I actually felt like running.  That was the first hill and I started passing large groups of runners. I was so fast going uphill. I just about caught everyone that passed me earlier. I'm very happy with my run. Glad I showed up today.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Went for a stroll along the virgin river trails with Cathy and the kids. I ran and they rode scooters and roller skates.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

40 min of bike trainer during lunch. Warm up for 15 min high cadence, easy gear. 15 min of intervals during the chorus of each song I pushed hard and rested in between. 10 min of high cadence in moderate/easy gear.

Transitioned to run on the treadmill... Started at 6.5 mph and increased speed 0.1 mph every quater mile. Hit 8.0 mph at 3.75 and recovered at 7.1 for last tenth of mile. (1% slope)

This evening I did crossfit.
For time 4 rounds of: (3:45, 3:25, 3:25, 3:25)
32 air squats
16 kb snatches (8 per arm)(45#)
12 pull ups
400m run
1:1 rest time

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.0012.20

Ran to work (7:40 pace) and ran home from work (7:30 pace). Windy and cold

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Lunch time run around town. Nice weather

Crossfit
5 minute amrap:
10.8.6.4.2.10 of
thruster (85#)
pull up
-rest 3 minutes-

5 minute amrap: (3 rounds)
200 m row
12 K2E
- rest 3 minutes –

5 minute amrap: (4.5 rounds)
3 Hang power snatch (85#)
15 double unders
-rest 3 minutes-

5 minute amrap: (5.5 rounds)
Run 200m
15 HR push-ups

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.501.000.000.003.50

40 min bike trainer with 3x5:00 min surges. transitioned to the treadmill... worked up to 6:40 pace by the end of mile 3. cool downed for the last half mile at 8:30 pace

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
130.859.603.350.00143.80
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):