Why I Oughta!!!

Utah Summer Games Triathlon

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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:

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
83.5532.009.000.00124.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.600.000.000.005.60

After our triclub workout at the lake, I ran to Sunriver and back. I wanted some ice cream... so I ran!!!

Mile Splits: 9:17, 8:46, 8:26, 7:56, 7:49 & the last 0.6 mile at a 8:06 pace.

I did a 1 mile swim at the lake and biked the sprint course.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.251.250.007.00

Track Workout with the triclub!!

1 mile warm-up, 4X100 with 300 recovery, 2X200 with 200 recovery (40 & 43 sec), 1X400 (1:33), 1 mile (6:22), 1X400 (1:36), 1X800 (3:16), 2X400 (1:35 & 1:27), All the intervals had 400 recovery, and 1 mile cool-down

Dennis(coach) changed our workout again... He is preventing us from becoming too comfortable.   Last weeks was still harder.  This weeks was hot (90+)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Easy recovery run from previous speed workout. 9:25 average pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Ryan & Rory Duckworth, Craig Coats, Andrew Lindstrom and I started out at Sand Hollow and biked the Ironman bike course but with only one loop around Gunlock.  The Duckworth Boys really pushed us... especially for a hilly and difficult course!

I hit the split button every hour: First Hour our pace was 19.6 mph average, 2nd hour = 18.2 ave mph, 3rd hour = 15.5 ave mph, and last 27 min = 29.2 ave mph.  We were flying that last 14 miles!!!  Total time was 3:27:18 at a 19.3 average speed.

We ran 10.5 miles of the Ironamn course after our bike ride.  The outside temperature was exceeding 90 degrees.  When we finished we laid in the park splash pad for awhile!!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Recovery runs
First run = 5:30 am for 3 miles at a 9:14 pace - Road Run - hard recovery
Second run = 7:00pm for 5 miles at a 8:53 pace - Treadmill - felt better than this morning

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Triclub Workout at Sand Hollow.  Over 100 degrees and very windy!!  Ran first at a 8:20 pace.  Jumped in the lake after my run to cool off.  Then swam a mile in 30:30. Biked to Hurricane and around at a 17.1 mph average for 20 miles.

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.602.502.000.007.10

Triclub Speed work at the track. Hot & windy.  Feeling better after this workout!

3.2 miles of warm-up and cool down,  2X100 with 300 recovery,  2X200 (44 & 43 sec) with 200 recovery,  1 mile at a 6:17 pace and 400 recovery,  2X800 (3:09 & 3:10) with 400 recovery, and 2X200 (42 & 41 sec) with 200 recovery

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Just a easy run on the treadmill. I did a quarter mile fartlek. Average pace 9:15

Biked to the rec center for yoga and run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rode my bike to Zions and home.  112 miles at an average 18 mph pace. No run today... too tired and too worried about getting hurt!!! Smart move!!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

P90X Chest and Back... Starting out easy this week so I don't get sore. No ab ripper. I should be tapering this week for the tri saturday. Cathy and I rode our mtn bikes for 10 miles easy.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.003.000.000.005.00

I did P90X Plyo for 45 min.  Took it very easy to avoid soreness and injury before my tri race this saturday.  I ran 5 miles after plyo for 41:41 min at a 8:20 average pace. Three of my miles were at a 8:00 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.002.000.006.10

Speedwork with Craig

Warm-up, 2X100, 2X200 (47 & 43), 3X800 (3:09, 3:07, 3:16), 2X200 (44 & 43), cool down

Did a light speedwork due to our tri race this saturday.  The 200's goal time was 45 sec, and the 800's goal time was 3:12.

I did P90X shoulders & arms after track.  No ab ripper... My abs are always sore after track!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.001.250.000.002.25

After the 1.1 mile swim and 15 mile bike ride in strong winds, Andrew and I ran a quick run across the dam and back. The lake was covered in white caps... we had so much fun!!! :D

Splits: 8:10, 7:38, and 6:47(0.25 mile)

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Race: Utah Summer Games Triathlon (6.2 Miles) 02:22:24, Place overall: 5, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.200.000.006.20

Utah Summer Games Tri Olympic 

Total Time  = 2:22

Swim = 19:42 (1500 meters)
Bike = 1:11:15 (40K)
Run = 48:30 (10K)

T1 = 1:45
T2 = 1:11

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.200.000.006.20

Biked 53.5 miles earlier today with Cathy at a 17.1 mph average. We biked to Gunlock for a BBQ at Hyrum Smith's ranch (founder of Franklin Planners).  Beautiful ranch and very nice people!!  It was pushing 100 degrees for our ride home and a stiff headwind!!

Easy recovery run... Ran 4min and walked 1min. Averaged a 8:30 pace.

Mile Splits: 8:48, 8:48, 8:42, 8:37, 8:15, 8:02(only one walk break), and 7:09(last 0.2 mile)

The temperature was 90 degrees, but that didn't seem to bother me.  I did kill more deer flies.... the score is now 13 for Ben, and 1 for Deer Flies.  I killed the One that scored too!!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.502.750.000.009.25

Early morning Speedwork at the track with Craig.  Warm-up 1 mile, 4X100 with 300 recovery, 2X20 (41 &43 sec) with 200 recovery, 4X800 (3:09, 3:13, 3:13, 3:09) with 400 recovery, 2X200 (42 & 41) with 200 recovery, and cool down 1 mile

Evening run on the treadmill.  Walked 1 mile and ran 2 miles at a 9:15 pace.  Went to yoga class.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.001.000.000.004.00

Brick Workout: Run, Swim, Bike... It might have been a little hot for a run... The asphalt was boiling up beads of oil!!!  Splits: 9:03, 8:48, 8:40, 7:57

1 mile swim in semi-choppy waters.  I still swam it in 29 minutes.  I always feel good about my swim when I can swim the mile in under 30 minutes in rough waters.  15 mile bike was hard with the wind and hills.  I busted a spoke and I am glad that I didn't wreck on the fast downhill section!!!

I did P90X this morning... Shoulders & Arms... Abripper was very tough... I am still core sore from speedwork yesterday!!!

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.003.200.000.007.20

Rode bike to the Rec Center (ave 18.4), ran TM for 7.2 miles in one hour(ave 8:20 pace),and biked home (ave 20.5).  Outside temp was 104... that's okay for the bike, but too hot for a run!!

Last 3.2 miles was at a 7:40 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.150.000.004.15

Biked 53 miles with Andrew, Craig, and Mark in 3 hrs.  Ran up hill for 2 miles and down for 2.  Our pace was around 8:30 up hill and 7:15 down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

P90X in the morning... Chest & Back and Abripperx

Evening swim with Cathy and Craig along the west dike at Sand Hollow.  We swam across and back... Woohoo!!!  This is a HUGH confidence boost for the up coming Half tri and full Ironman!!  Total swim time 59:15.  I was 30:01 across and 29:14 coming back.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.501.500.000.006.00

Just an easy run on the treadmill for lunch.  8:45 ave pace.  Too hot outside to run!  Need to save my energy for tomorrows speed work!

Evening bike ride around town.  Average speed 20.2 mph   Distance 20.2 miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.250.003.750.009.00

Speedwork at the track this morning with Craig.

1 mile warm-up
4X100 with 300 recovery
2X200 (43 & 43 s) with 200 recovery
6X800 (3:07, 3:11, 3:12, 3:12, 3:11, 3:11) with 400 recovery
2X200 (42 & 40 s) with 200 recovery
1.25 cool down

PM - Rode bike 15 miles (18.8 ave) and 1 hour of yoga class.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.006.000.000.0011.00

Swam 1 mile at the lake.  Ran bloomington hills to the rec center and back.  Nice ups and downs... the heat didn't seem to bother me this afternoon (approx. 95)  It may have helped not to wear a shirt... 8)

Mile Splits: 8:42, 8:18, 8:00, 8:13, 8:09, 8:21, 7:52, 7:59, 7:58, 7:35, 7:12

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
83.5532.009.000.00124.55
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