| 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: | 5.50 |
Month: | 63.80 |
Year: | 155.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 98.45 | 9.70 | 17.75 | 0.00 | 125.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 1.00 | 0.00 | 7.00 |
| Progressive Tempo. Little tired and sore today. Taking it easy for a tempo.
Mile 1 warm up (8:44), mil 2 (8:31), mil 3 (8:12), mil 4 (8:00), mil 5 (7:21), mil 6 cool down (8:15), mile 7 cool down (9:23).
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| wod warm up only. tired!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 2.50 | 0.00 | 7.30 |
| Track - 400 & 600 at 10k pace with 200 recovery
2 mile warm up, dynamic stretches, 2x 100, 4x400 (1:40) with 200 recovery, 4x600 (2:31) with 200 recovery, 2 stairs, cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Long run around town. 8:30 pace
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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 run on the bloomington loop. ave 8:25
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 2.00 | 0.00 | 0.00 | 8.60 |
| Mid week long run with 2 miles of tempo. Ran the bloomington ranches loop during lunch
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run with cathy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| Tempo run
2 mi warm-up, 2 miles out (7:16, 7:24), 0.5 mi recovery, 2 miles back (7:02, 7:12), and 2 mi cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.70 | 0.00 | 0.00 | 7.70 |
| Track
2 mi warm up, 400 dymanic stretching, 3x100, 5x800 (10sec faster than MGP) w/400 covery, 4 stairs, 1 mi cool down.
800's should have been 7:45 pace. Ave 7:10 pace.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Easy run followed by strength training
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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 |
| Long Run. Got out late, only made it 10. ave 8:30
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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 run on the bloomington loop. ave 8:22
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 3.00 | 0.00 | 0.00 | 6.70 |
| Kinda had a moderate tempo run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Warmup: 2 ladders on TM and xfit WU.
3x of 3 rounds of pull ups, push ups, squat followed by 2 ladders on the treadmil
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Long run, ave 8:28
Ran ther first 7 miles uphill and with strong head winds (in every direction) Blahhh!!! Had a tail wind the last 2 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 7.00 | 0.00 | 8.40 |
| Tempo run
Ran with John who is a lot faster than me. He needed an easy run and I needed a tempo. 8:30 warm up. Ave 7:10 for 7 miles. Felt good. :)
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 2.40 |
| Warm up run with 3 moderate ladders. xfit wod
a.1. weighted pull ups 3x5reps with 30# vest
a.2. 70 sec plank with weighted vest
+
3 rounds of:
15 ring dips (used purple band)
14 weighted OH lunges (35#) 7 steps each arm
40 Double Unders ( 3rd round I did almost 40 unbroken)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 3.25 | 0.00 | 9.00 |
| Accelerations on 1 mile intervals. First mile WU, 400 @ 7:50, 1200 @ 7:30, 400 @ 7:20, 400 @ 7:20, 1200 @ 7:00, 400 @ 7:10, 1200@ 6:50, CD. Ave 8:01
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 98.45 | 9.70 | 17.75 | 0.00 | 125.90 |
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