| 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 | | 106.80 | 32.30 | 4.00 | 0.00 | 143.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM run with surges at each mile. 8:30 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest... Much needed. Did concrete yesterday and my upper body is numb and tight. Cant feel my hands.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| TM - Kept it easy with 30 sec surges after each mile. ave 8:55
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Early morning trail run. Chuckawalla TH
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.30 | 0.00 | 0.00 | 10.30 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 5.00 | 0.00 | 0.00 | 7.50 |
| Treadmill run. warmup, 5 miles at MGP (8.0), cool down. total ave 8:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.80 | 0.00 | 0.00 | 0.00 | 10.80 |
| ran the red mtn trail from dammeron valley trailhead to gunsite/tuachan. beautiful morning!! Lots of sand!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 2.00 | 0.00 | 6.50 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM easy run
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 3.00 | 0.00 | 0.00 | 7.50 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.00 | 0.00 | 0.00 | 14.00 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 2.00 | 0.00 | 6.80 |
| 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 Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 106.80 | 32.30 | 4.00 | 0.00 | 143.10 |
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