| 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: | 12.80 |
Month: | 49.10 |
Year: | 141.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 218.20 | 26.20 | 0.00 | 0.00 | 244.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.40 | 0.00 | 0.00 | 0.00 | 15.40 |
| Started my run from Costco after shopping with cathy. I ate a costco hot dog and 3 pepsi before I started. Did seem to phase my running but right after my first mile my bowels decided to evacuated everything. I didnt quite make it to Arbys a few hundred feet from me. That was sudden! Well, after clean up was over I was on my way to run my tour of st george. I just about circled the whole city. I didnt make it as far as green valley because I was leary of the uncleaned situation and didnt want further issues. The miles I ran was easy and no further problems. Now I must eat! Ave pace 7:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| Crossfit
5 rounds of:
400 run
5 pull-ups
8 back squats (inc wt)
5 HSPU
ran 1 mile warm up, and 2.25 mile cool down after wod.
Ran more this evening at the track and rec ctr. Went to yoga.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Ran on the treadmill after work. I dont mind the long mileage as long as I have a good fan, or 2 fans in my case! Ave pace 8:16
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 2.00 | 0.00 | 0.00 | 12.20 |
| Crossfit (1 mile warm-up)
6 rounds of:
10 Kb swings (55#)
15 Squats
20 sit-ups
800 run
After work I ran 8.2 miles around town. The first 4 miles was uphill and mile 7 & 8 was close to tempo. Felt good!
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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 |
| It was blustery outside today so I hit the treadmill for another 10 miler. I had 3 basketball games on at the same time so the time went by fast. After a 2 miles warm up, I did a 400 at 7:30 pace at the beginning of each new mile. The rest of the pace was a 8:49(6.8mph). Ave 8:33
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy progressive run on the TM. Started at 6.5 mph and increased 0.1 mph every quarter. Ended at 8.4 mph. Felt good! Ave pace 8:10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 8.10 | 0.00 | 0.00 | 17.10 |
| This morning i went running with cathy and her friends. So going, but I hope to get out again later today for another run.
This afternoon i ran down the marathon route. Ended up being a progressive tempo run (7:16, 7:00, 6:51, 6:51, 6:46, 6:34). Last 2 miles was cool down at 7:40. Ave pace 7:05. Good run!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.60 | 0.00 | 0.00 | 0.00 | 12.60 |
| Lunch-time run on the treadmill. 7 miles @ Ave 8:30
This evening I ran to yoga class, and then back home. Ave pace 7:58
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.70 | 0.00 | 0.00 | 0.00 | 11.70 |
| Ran up old turkey road, cut across on the t-bone trail over to red hills pkwy, and ran over to bluff and home. 4 miles up, couple miles of trail and rollers, and all down hill from there. Ave 8:15s going up, slow throught the trail, and 7:30s down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Treadmill run. Had to run almost naked since my body is so chaffed up from the cold and heavy sweating. I'm also tired and borderline sick. Need to slow down!
mile1 - WU @ 9:13 (6.5mph)
Mile 2 - 400 @ 7:30 (8mph), remainder 6.6mph
Mile 3 - 400 @ 7:30, remainder @ 6.7mph
mile 4 - 400 @ 7:30, remainder @ 6.8
Mile 5 - 400 @ 7:30, remainder @ 6.9
mile 6 - 400 @ 7:30, remainder @ 7.0
Mile 7 - 400 @ 7:30, remainder @ 7.4
Last two tenths were a cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Did my lunch-time dixie ctr loop from work. I found areas to extend the distance so i could get over 10 miles. The sun is out and temps were warm. Soft wind. Felt good and nice-n-easy. Ave pace 7:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Easy/recovery run on the treadmill. Ave 8:39
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Biked around the ironman course looking for friends. First time out on my bike in a very long time. I changed into running gear and headed out the hilly st george ironman course. Finally found my friends on my way back. They turned me around, under much protest, and I ran the course again! Feel good and felt strong all day!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| Crossfit
A1. Bench Press 6.4.2.6.4.2 reps
A2. K2B 5 x 6 set
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push-up ladder (1-15)
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1 mile run
Did 1 mile run in warm up and 3 more miles after.
Lunch-time run from work to Jack-in-the-Box and back. Nice warm temps today with a slight breeze.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Lunch-time run from work to the dixie ctr then hopped over to the other side of the river trail and ran back. ave 8:52
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 0.00 | 7.50 |
| Ran before I did a little crossfit. 4 miles on the treadmill.
This evening I ran to basketball and back. 3.5 miles
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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 mayors loop and the trail system through bloomington hills. The boys followed along on their bikes. Ave pace 7:40
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| | Race: |
Dog Town Half (13.1 Miles) 01:33:50, Place overall: 71, Place in age division: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
| Dog Town Half Marathon. I just wanted to get a nice easy run in. I ran easy for the first couple miles. Felt too good not to take advantage of the race atmosphere so I turned it into a tempo run. Ran mostly 7's for the last 10 miles. Felt good to push a little for that distance. Ave pace 7:10
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.60 | 0.00 | 0.00 | 0.00 | 11.60 |
| Crossfit
20-15-10-5 reps of:
pull-ups
kb swings
wall ball
During warm up started with half mile run and finished with a half mile run (easy) and did 10 power cleans #95
After work I ran home the long way down the trail and then back around bloomington hills. Ran 11.6 miles at 8:05 ave.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 3.00 | 0.00 | 0.00 | 11.00 |
| ran 2 miles @ 19:00 (9:30) TM
ran 3 miles @ 21:45 (7:15) Loop at work
ran 6 miles @ 53:00 (8:50) TM
Total ave pace 8:32
Broke my toe last night. Ran mostly on the treadmill to test out how much it would hurt to run. Went numb after the first mile. All is good!!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Crossfit
Work up of Over-Head Squats (OHS).
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"Nancy"
5 rounds of:
400 run
15 OHS
I am so sore from golfing 18 yesterday that I reduced weight and held back a little today. Did a 400 run during my warm up. The 400's during the nancy were no faster than a 8:30 pace. Had to stretch a lot ofter the wod.
Lunch-time - Ran the bloomington loop from work (6mi). Hit the loops at christensen park on the way out and on the way back to get the extra mileage. Ran the high end of my easy pace on mile 3,4, & 5. Ave pace 7:41
Ran to basketball, stomped the team we played against, and ran home. 2.5 miles @ 8:00
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Did a loop around town. Legs are sore today probably from playing basketball last night. Ave 8:20 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Easy loosen me up run. Seemed to work. Feeling much better.
17 min warm-up
3min @ 7 mph
2min @ 6.5
3min @ 7.5
2min @ 6.5, repeated 4x
10 min cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 218.20 | 26.20 | 0.00 | 0.00 | 244.40 |
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