Why I Oughta!!!

June 2015

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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:

Boston Qualifier

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:

2015

This year will be much better than 2014

Only goal this year is PR at St George Marathon

Long-Term Running Goals:

Boston Qualifier 3:15

Ironman (best 12:11)

Ultra-Marathons (50 & 100 miler)

Keep Running!!!

Personal:

I am married with eight children.  All of them are ours. My wife is so awesome!

Favorite Blogs:

Miles:This week: 5.20 Month: 19.70 Year: 1408.75
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
106.8032.304.000.00143.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

TM - 20 min warm-up, 4xladders with no surge on the last, 5 min cool down. ave 9

First day of Marathon Training. Here I go again!

Yoga tonight was a life saver.... muscles were a little sore.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

TM run with surges at each mile. 8:30 pace

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

Ran out in the hot (90), dry wind of st george for lunch. Ran harder this time to out run the horse flies. I got bit twice but I killed 8 of them. 8 ave

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

TM run at the rec ctr. First qtr mile was walking then the rest was 8:45 ave. Walking worked out the tightness/soreness. Felt good at the end except for numb arms.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest... Much needed. Did concrete yesterday and my upper body is numb and tight. Cant feel my hands. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran mostly down the marathon course. Started at snow cyn ball field so my first 1.5 was a climb. Needed the hill. Cathy ran the last 3 miles with me. Ave 8:15 at first... probably too fast. Ran 9:15 is cathy. 

First week of marathon training done. Feel good about it. Lots of building to do before I can push it hard. A 3:30 marathon may be too ambitious. Lets see how far I can get these next 3 months.

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

TM - Kept it easy with 30 sec surges after each mile. ave 8:55

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Ran the hills behind work. Ave 8:10. Faster than I wanted but the deer flies made me run faster. Killed 10 of those little monsters!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Early morning trail run. Chuckawalla TH

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

TM run for lunch. I was very tight when I started so I kept this very easy. Feel so much better after. ave 8:50

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.300.000.0010.30

Ran the SG Marathon course this morning. Craig ran up and met me as I was coming down. He sped my pace up so this ended up being my faster than planned. Craig is training for a 2:45 time. Ave pace 7:55

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

TM run. kept it very easy so as to not hurt my sore legs from last saturday. Felt good to the finish. ave 9:05

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Bad idea to run in the afternoon. The st george heat was too much. I did okay the first 5 miles at 8:15s. The last 2 were so hard to finish. Lucky for me the nearby golf course had ice water near my trail. Absolute life safer! ave 8:40

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.505.000.000.007.50

Treadmill run. warmup, 5 miles at MGP (8.0), cool down. total ave 8:15

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.000.0010.80

ran the red mtn trail from dammeron valley trailhead to gunsite/tuachan. beautiful morning!! Lots of sand!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.600.000.000.007.60

TM run. I was planning on running 8 miles but the treadmill stopped at 1:05:00. I didnt feel like starting it up again for less than a half mile. I started at a 6.5 mph and increased the speed 0.1 mph every half hour. 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.002.000.006.50

TM track workout (56:00)

Warm-up: 1 mile at 6.5 mph (9:13) and 4 progressive 200 (7.5, 8, 8.5, 9mph) with 200 recovery

6x400 (8.5 mph / 7:03) with 400 recovery

2x200 (8.2, 8mph)

1 mile cool down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

TM easy run

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.503.000.000.007.50

TM tempo. 2 mi warmup, 3x1mi tempo at 8mph (7:30) with 400 recovery, and 2 mi cool down. All wu, recovery, cd at 6.7mph (9:13)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0014.000.000.0014.00

Ran the last half of the STG Marathon Course. Felt great! Ran a minute a mile faster than I wanted. I hope I dont regret that later. ave 7:50 (8:30, 8:14, 7:54, 7:48, 7:49, 7:48, 7:50, 7:52, 7:27, 7:35, 7:22, 7:44, 7:45, 7:50) That is the most consistent I have ever run.

First month of marathon training is a success. Next week is recovery and hopefully I can build up more endurance by the end of next month.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.200.000.000.006.20

TM easy (9:10) - Warm-up with my xfit warmup. half way through the run I did some more xfit stuff. Feel good.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.002.000.006.80

Track - 6x400 with 400 recovery

Good warmup with 100's and a lap of stretches. Long cool down. My 400 invervals were very consistent (time: 1:41, 1:41, 1:41, 1:41, 1:40, 1:42) My goal was to hold 6:40 pace. Very happy with my first track workout. But, hot and muggy!!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
106.8032.304.000.00143.10
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