| 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 | 89.30 | 40.00 | 5.00 | 0.00 | 134.30 |
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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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Crossfit
2x8rep back squats 95#
Helen 3 rounds for time of: 400m run 21 KB swings (53lbs) 12 pull-ups
We did Helen in 12:30. Ran 0.5 mile warm-up with other warm-ups. 3x400 around a 7:40 pace. Then ran 2.75 miles on the treadmill after the workout. | 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 56 miles... We really put some speed in that first hour... covered 26 miles the first hour. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
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Running 5 miles each day this week at 7:30's. Dodged a lot of wildlife this morning. Ran past two foxes that were playing on the side of the trail. The skunk was almost a disaster. It was still dark and I didn't realize I was running behind him with his tail straight up. I am very lucky he didn't spray! Feeling better this week. I still need to get more sleep. Splits: 7:28, 7:18, 7:21, 7:30 (hill), 7:18
This evening craig and I did Crossfit.
2 man team for 2 rounds of: 200 DU 100yd farmer carry (45# ea hand) 80 walking lunges 60 KB swing (62#) 40 toe to bar 20 headstand pushups
Total time was 26:30. We each did half the reps of each skill. The second round we had to break it up more into quarters. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.70 | 2.00 | 0.00 | 0.00 | 5.70 |
| Met at 5am for track. Craig wasn't feeling it so we mostly goofed around. We did a 1 mile warm-up (8:25), and 4x100 sprint/glides. Sat on the field and talked for a while. Started to do a 200 and he quit after the first 50 meters. His foot was hurting too much. We cooled down for 3 laps and sat around the track until the other boys showed up to run. I ran with them for their warm-up mile (7:28). We did a 2 mile tempo run at 7:06 & 6:47. The last mile was a little faster since I pushed them into a race the last 2 tenths. Cool down run for a half mile (7:35). | 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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Crossfit (0.5 mile warm-up run) 5 rounds of a 3min amrap of: 3 power cleans 6 pushups (release) 9 air squats 1 min rest after each round
completed 17 1/3 sets
Took advantage of the cooler weather today for a lunch time run. I really felt like I was jogging today. It took a conscious effort to stay on a 7:30 pace. I started off too fast thinking the deer flys were going to catch me. One did try to bite me on my last mile. (Deer Fly Kill Score: Ben 1 Deer Fly 0) Over-all a good run!! Splits: 7:21, 7:24, 7:18, 7:22, 7:33 (ave: 7:24)
Swam 1 mile at the lake tonight with tri-club | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Today I ran the same pace and course as yesterday and this time it didn't feel like a jog. It was warmer and more deer flies out. (Deer fly kill score: Ben 7 Deer Fly 1) Splits: 7:32, 7:22, 7:19, 7:25, 7:20 (ave: 7:24) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| TM run @ 8 mph... mile 3 & 4 was on a 1% incline. Killed 1 deer fly | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Trail run | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.20 | 3.00 | 0.00 | 0.00 | 6.20 |
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Ran most of the bloomington loop and headed home down the virgin river trail. Plenty of false flats!! Splits: 7:38, 7:24, 7:13, 7:16, 7:20, 7:27
Yoga class this evening... I am so stiff I was almost to tears!! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.40 | 2.00 | 0.00 | 0.00 | 6.40 |
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Track/tempo 1mile warm-up(7:58), 4x100 (6:00) with 100 recovery (7:45) 400 at 7:50 2x200 (5:41) with 200 recovery (8:00) 400 at 8:03 2x200 (5:41) with 200 recovery (8:00) 400 at 8:33 mile at 7:43 mile at 7:09 4 sets of stairs
Crossfit this evening of: Strength work 8reps X 4 sets of bench press and 4reps X 4 sets of strict pull-ups. We then did 3 rounds of 20 pull-ups and 20 burpees. My abs were killing me during the 3rd round. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Ran the same course as last monday from my office to home. John joined me this time and with him recovering from a marathon and me from just being tired, we were a sorry site. We managed to hold average pace. Splits: 7:47, 7:19, 7:22, 7:22, 7:24, 7:35 (7:29 ave)
Swam a mile at the lake this evening with the tri-club. I mostly goofed around and swam from rock to rock. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Ran the bloomington loop from my house with Heath and John. The wives joined us but fell far behind us. This is a hiller course than I like when running a specific pace (7:30). Heath really pushed us to stay on pace. The big hill on mile 5 was a beast and I had to run low 6's for the next half mile to catch back up to the group. Splits: 7:42, 7:21, 7:19, 7:21, 7:37, 7:03 | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.40 | 3.00 | 0.00 | 0.00 | 6.40 |
| I wanted something flat today so I ran down the river trail system. It's a slight drop following the rivers and a false flat coming back. I ran the false flat faster and it felt like a jog. I mostly focused on my form while running and that seem to speed me up. At mile 5, I closed my eyes while I ran straight into the raising morning sun and when I checked my garmin I was pushing a 6:30 pace with ease. Maybe I should run with my eyes closed more often. Mile 6 was a tough push while running up into my neighborhood. The last 2 nights I have been getting closer to 8 hours of sleep. What a difference sleep makes. 7:17 average pace. Splits: 7:21, 7:19, 7:16, 7:12, 7:08, 7:20, 7:24(last 0.4 mile) | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 1.20 | 5.00 | 0.00 | 0.00 | 6.20 |
| Ran with John from snow cyn to the high school. Felt fairly easy except for our quick start. Once my heart rate settled down the run got easy. Splits: 7:11, 6:54, 7:07, 6:59, 7:23(hills), 7:05, and 7:37(last 0.2 mile) I used the last 0.2 miles as a cool down and we walked about another half mile to the school. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| While Cathy and Britnee were downloading wedding stuff on my work computer I went over to my gym for a round of weights and other strength excersies. Did 10 reps of push-ups, mtn climbers, wall balls, kettle bells 53#, pull-ups, back extension, bar dips, GHD, front squats 95# | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
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This is the start of all 7's @ 7:30 pace this week. Craig, Heath, John, and Brian ran with me this morning. We hit the Virgin River Trail for a nice flat course. This pace seems to be getting easier. Splits: 7:31, 7:23, 7:17, 7:14, 7:14, 7:25, 7:18. Last 2 miles was a false flat and mile 6 was a much needed potty break.
I did a light crossfit workout with Cathy. I worked on my power snatch. I need lots of work on that... I lost my balance a lot! I did a routine of head stand push ups, toes to bar, bar dips, and push ups. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 1.00 | 2.00 | 0.00 | 6.00 |
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Track (5am) 1 mile warm-up (7:38), 4x100 sprint/glides, 2x200 (37 & 38s), 3x800 (2:58, 2:58, 2:55), 1x400 (1:23), 1 mile cool down (7:11). Recovery: jog back on the 100, 200 jog on 200, and 400 (2:30) on 800's and 400. I think my pace was a little fast. We shall see if I can repeat this consistently.
This evening Craig and I did Crossfit. 25-20-15-10-5 Sledge Hammer Slam 20# Burpee (half the reps if you added a jump, pull-up and knee to elbow after each burpee) Kb swing 53# Rest 2 min between each set + 3 min FLR
I did the burpee, jump, pull-up, K2E... tough workout | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
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7-miler from Heath's house to John's house. The run was mostly downhill except we ran over a mile up Sunset blvd... But we held pace!! Splits: 7:27, 7:20, 7:28, 7:17, 7:16, 7:28, 7:15
This evening I went to yoga... I am so tight!! OUCH!!! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Ran with John down the river trail and circled backed around bloomington. We were so exhausted and sore that it took everything to maintain a 7:30 average. I think we are track sore! Splits: 7:33, 7:21, 7:30, 7:35, 7:26, 7:25, 7:31, 7:59(last 0.6 mile) We used the extra 0.6 at the end for a cool down. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.50 | 3.00 | 0.00 | 0.00 | 8.50 |
| Cathy dropped me off at the duck pond on Snow Cyn Parkway. I was so tired I didn't want to run. I still have mixed feelings on whether I should have ran this morning. My watch died at mile 4.6 and I am pretty sure I ran faster than I estimated... I was wiped out when I got home. I showered, drank my recovery drink, ate a bowl of cereal, and then slept for 2 hours. My only recorded mile splits were 7:23, 7:19, 7:24, 7:20, 7:15... Maybe I'm sick. I know I still have that blasted ear infection going on... That sure messes with my equilibrium. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.30 | 5.00 | 0.00 | 0.00 | 8.30 |
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Early morning run with Craig, John, Jake, and Brian. Ran the virgin river trail and looped back through the ranches. Mostly flat except for a mile climb out of the ranches. Craig and Jake pushed the pace. Splits: 7:36, 7:23, 7:10, 7:17, 7:13, 7:28 (hill), 7:18, 7:18, and 7:31(0.3 mile) 7:21 ave pace
This evening I swam 100 IM, 10x100 on 2:00, 10x50 on 1:00, 4x75 (kick, pull, free), and 200 cool down. Swam 100 at 1:28 and 50 at 40sec. Good return to the pool in a long time. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.30 | 0.00 | 3.00 | 0.00 | 9.30 |
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Treadmill Intervals: 2 x (600m + 800m + 1000m)
2 mile warm-up (7:30 pace) 2x200 [200 easy, 200 (6:00), 200 easy, 200 (6:00), 200 easy] 1 mile (7:30) 2X of: 600 @ 6:00 pace (10 mph) 800 @ 6:15 pace (9.6 mph) 1000 @ 6:25 pace (9.3 mph) 1 mile cool down
Recovery between intervals was the same time duration of each speed interval. For example 600 was 2:12 recovery, 800 was 3:06, and 1000 was 4:00. The extra mile before my intervals was a visitor that stopped by my treadmill to talk to me right when I was getting ready to go into my first 600. I wanted to tell him to leaving me alone, can't you see I'm working out!? But I was nice and talked to him for a few minutes. I ended up averaging a 7:30 pace during the entire workout... That was lucky! Why do treadmill 6:00 pace seem harder than actually running that exact pace on the track? I wanted to throw-up after each interval!! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Ran tough today... Craig and John set the pace and I foolishly followed. Beside my guts falling out during mile 8, not a bad run. splits: 7:15, 6:45, 7:01, 6:47, 6:49, 7:01, 7:15, 7:14 (ave 7:01 pace)
Evening swim at the lake. 1 mile with no wetsuit, but did it all with fins for leg work. Fun stuff!! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rowing down the Green river... lots of head wind and slow moving water. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rowing down the Green river... less wind and slow moving water. The kids had a blast! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 89.30 | 40.00 | 5.00 | 0.00 | 134.30 |
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