| 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 | | 75.35 | 24.15 | 0.00 | 0.00 | 99.50 |
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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 |
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112 miles (6:28) on the IM bike course... Not my best ride, but it did not help that I over did it the day before with yardwork. My back and legs were sore from yardwork, but they were very tired from my long bike ride and run. I went out too fast on the first 22 mile leg.
Tough run uphill... easy going down. Ave 10 min pace up 2 miles, 8:15 going down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| Biked to the SHAQ to swim. Focused on drills for 4700 yds in 1:40. 1000 warm-up, 3 sets of 4X50 (1:00), 4X100 (2:00), 2X200 (4:00), and 200 pull. My times for the 50's ave between 38 and 40 sec, 100 ave around 1:21, and 200 ave around 2:48. Cool down was 100 IM. Biked with a 18.3 pace going up to the SHAQ and a 22 pace coming back. Ran 3.2 miles easy for transition. Good workout today! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 3.00 | 0.00 | 0.00 | 6.20 |
| IM tempo run... 1.5 mile warm-up, 3X1 milers with a 3 min zippy walk between each mile repeat, and 1 mile cool down. Mile splits: 7:41, 7:39, 7:20. Ran too fast, zippy walks were around a 13:00 pace for quater mile distances. Over-all still a good run even though this was not realistic for IM. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 40 mile bike in 2 hr. Nice weather, pushed it hard up the hills, and over-all an excellent workout! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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Swim 2400 yds - warm-up: 200 IM, 4X50, 5X100, 100 IM workout: 2X200, 6X50, 200, 4X100, 100 IM
Ran after swim at a 8:30 pace ave in the rain | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 7.00 | 0.00 | 0.00 | 9.00 |
| Cathy and I did our run in Fresno after our Wicked play, dinner, and shopping spree!! We ran some fast splits... Cathy was smokin' this run!!! Ave pace 8:10 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Cathy and I did a nice bike ride on the trails around Fresno. Very Beautiful day! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.25 | 0.75 | 0.00 | 0.00 | 6.00 |
| Ran 6 miles with Cathy to cross-fit. I did 3X400 with her and then we ran home. After work I biked to the pool, swam 4000 yds, and biked home. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Morning track with crew. 1.5 mile warm-up and cool down, 4X1-mile (8:00), with 400 zippy walk between each 1 mile repeat.
Biked 65 miles with cathy, craig, heath, and breanna around the perimeters of st george. We kept it easy since we did we all did track this morning | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spin class for 45 min and yoga class for 1 hour. We were suppose to go to the lake but the high winds killed that workout. We had 4 ft swells on the lake... we would have drowned for sure!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
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Early morning run on IM route. We ran up the big hills and back down.
Biked first 25 miles with cathy and then we biked through snow cyn park loop to the pool. 38 miles biked, 1000 yd pool, & 7 miles home. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Lake swim 1.5 miles with cathy and craig. Water was much warmer. i only used my farmer-john suit. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| After a very fast 72 mile (19.4 mph ave) bike loop on the IM course I trugged through these 12 miles at a 9:02 ave. I started out too fast by running with craig at a 8:00 pace. That did me in for all the hills we had to climb in the heat. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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18 mile bike ride to pool, 2000 yd swim(all 100's), and 10 mile bike home. Ave 18.9 pace on the bike.
3X100 warm-up, 6X100 (2:00) ave about 1:19's, and 11X100 (1:50) ave about 1:23's
The last eleven 100's were easy paced | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 4.00 | 0.00 | 0.00 | 7.20 |
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3X1-mile (8:00) with 400 zippy walk in between. Our miles were were too fast (7:45, 7:39, 7:25) Warm-up and cool down
47 mile bike ride in the evening at 18.9 ave. Hilly and windy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 2.40 | 0.00 | 0.00 | 2.40 |
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Swam 2.2 miles down along the dike and back. Last half mile was very choppy. Swam it in 1:00:08. Would have been faster if it wasn't for that wind!!
Biked 15 miles in the wind!
Ran right after bike. We averaged a 7:50 pace with the wind beating on us! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Ran the bloomington loop from my office. I felt like I was running so slow. My average pace was 8:13. The first mile brought that up, the rest of the run was around 7:50.
Bike later today | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam 1.5 miles in Sand Hollow. Water was about 60... felt great!!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| After our 55 mile bike we ran a 5K, 4 min zippy walk, and then a 5k back on the IM course. Felt great today!! Maybe I had better nutrition today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 20 miles, swam 4000 yds, biked another 13 miles. Swam for 75 min and biked a 19.5 ave. Getting close to IM... I'm ready!!! | | Comments(17) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Ran in the cold at Bryce Cyn. The wind was howling with snow added in the mix. I froze my butt off!!! pace=8:11 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked in Windy, cold Bryce Cyn.... Froze my butt off again!!! biked 20 miles in 1 hour. Drove home that afternoon and swam 1.5 miles in the pool. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Ran in the wind and uphill. pace = 8:20 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Biked 23 miles around St George. Cold, windy day... ran 7 miles (8:20 pace) after. Swam a mile later that afternoon. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 75.35 | 24.15 | 0.00 | 0.00 | 99.50 |
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