Why I Oughta!!!

St George Marathon

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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: 37.90 Year: 1237.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.1524.102.250.00108.50
Race: St George Marathon (26.2 Miles) 03:49:12
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.2017.000.000.0026.20

Two Words.... Plantar Fasciilis

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

walk with family (3mi)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Went walking

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Strength training, and ran 1 mile very slowly on the treadmill. Nothing seems to hurt.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.000.000.005.10

Beautiful morning run. ave 8:13

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

walk with family (4mi)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.001.000.005.70

Early morning run with cathy.

Crossfit for lunch. Starting with the 12 week program of 3 days per week.

Week 1. Day 1.

A1. Bench press 6,4,2,6,4,2
A2. K2E 5x 6 set unbroken
 
rest 2 min

B. Push-ups ladder (1-15 reps)

C. 1 mile run @ 90%

Bench at 135#. Regular push ups from 1 thru 11. On knees 12-15. 1 mile run at 7:10 pace ( 8.2 for 3/4 mi and 8.5 for last quarter. 6:40 pace WAS my 90%. I'm 7:00 pace at 90% right now)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.100.000.004.10

Lunch run. ave 8:04

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit

10 minute amrap of:
10 dips
10 Front Squats

Rest 3 min

A1. Push Press Cluster, 1.1.1 x 3 sets; rest 10 sec in Cluster
A2. 20 burpees; rest 2 min

Completed 6.5 amraps. I was so sore from omonday I needed assistance of a purple band with dips. Squats 95#. Push press 75#

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Navajo Dr loop. half pavement & dirt. ave 8:15

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit

5 min AMRAP:
Wallballs 20/15 – * every time you break perform 5 burpees.
* rest 3 min

5 min AMRAP:
Wall Handstand Holds – every time you break perform 5 broad jumps
*rest 3 min

5 min AMRAP
Double Unders – every time you break perform 15 sec L-sit hold(Parrallettes, rings, or hanging from bar)

I did 20 burpees, 15 broadjumps, 2 L-sits

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran to work with cathy.

We met the boys at my gym. Taught the younger boys how to lift. They had fun!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.500.000.000.004.50

Ran early with cathy. Lunch time was crossfit. time @ 16:30

Four rounds for time of:

15 Pull-ups
20 Kettlebell swings 45#
40 Double-unders

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Tonaquint loop. ave 8:14

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.001.250.001.50

Crossfit

"Nancy" 5 sets for Time: 400 run + 15 OHS @ 95#

time: 15:40

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.203.000.000.005.20

Bloomington loop. ave 8:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.500.000.000.000.50

Crossfit

A.  Power Cleans (practice with moderate wt)
+
5 Rounds of:
3 Hang Power Cleans 155#
8 Push-ups
5 Box Jumps- 24″
Then:
400m run with plate 45#
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Very easy run with cathy and her entourage.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.600.000.000.002.60

Warm up run before some crossfit. Completed 8 and 2/3 rounds.

10 min AMRAP of:

5 pull-ups
10 push-ups
15 Air squats
+
3 min Plank (accumulative)

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Lunchtime run. ave 8:16 HUMID!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit

3 sets:
60 sec amrap Wall Ball Cleans, rest 30 sec
60 sec amrap box Jumps – 24", rest 30 sec
60 sec amrap KB Swings (45#), rest 30 sec
60 sec amrap burpees, rest 30 sec
**After each set rest 5 min ACTIVELY

set1 (26/20/26/14)

set2 (28/22/29/15)

set3 (30/26/29/14)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.000.000.0010.10

Tonaquint loop with loops through every park. ave 8:12

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Long walk with cathy, and weights with joseph

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.400.000.000.003.40

1 mi warm-up

crossfit 'Fran" for time (7:05)

21-15-9 of thrusters (95#) and pull-ups

run 20 min ladder

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
82.1524.102.250.00108.50
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