Why I Oughta!!!

Snow Cyn Half 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: 43.90 Year: 43.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.1024.105.300.00108.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

I have not ran for over a week.  We were moving all last week and weekend. I am done with that!!! I could have ran 3 marathons in a row and that would have hurt less than what the move did to me!  >BS

AM - Ran 3 easy miles this morning. My sore body stopped hurting after the first mile!! :D Splits: 8:53, 8:08, 7:39

PM - Swim - Core workout was 5X100 and 10X50

600 warm-up, 5X100 (1:19, 1:19, 1:18, 1:18, 1:18) 2:00 intervals, 250 recovery, 10X50 (40,40,39,39,39,39,39,38,38,38 sec) 1:00 intervals, 650 cool down

My times were faster because I wore my stretchy pants instead of my baggy shorts... :D

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.500.005.50

AM - Craig and I did a mini track workout.  We did our ladder/pre-race speed work. We were suppose to run at 10k pace and increase speed as we decreased the distance.

1 mile warm-up (4:00 recovery between int)
200 m tempo (40 sec)
1600 (6:24 pace) 6:24 time
1200 (6:24) 4:47
800 (6:14) 3:06
400 (5:47) 1:26
1 mile cool down

PM - Biked 22 miles with Cathy...  flat and easy terrain... 17.3 mph ave

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Brick Workout - Spin Class, Run, and Swim

Spin class was tough... we did more intensity than cardio.

After spin class, I transitioned to a 3 mile TM run.  Started out at an 8:30 pace for the first 1.25 miles, then increased pace over the next 2.75 miles. Last lap was at a 6:40 pace. Average pace = 8:05

Swim was tough too. I was tired from spin and running, and from my hard swim workout on Monday. Swam 2x250, 2x500, and 100 cool down.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

After work I biked 41 miles on some hilly and rolling terrain at a hard pace. Average pace = 20.5 mph. I was so tired that the treadmill was killing me for my transition run. My run pace was an 8:25.

Cathy had taco soup for me after my ride and after my run we wolfed down some ice cream!!

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Morning swim at the pool.  Core workout was 5X100 (2:00) laps times were 1:29, 1:29, 1:29, 1:28, 1:28

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Race: Snow Cyn Half Marathon (13.1 Miles) 01:30:20, Place overall: 46, Place in age division: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0013.100.000.0014.10

Snow Cyn Half Marathon

Ran it well, lots of down hill, and a PR! My goal was a 1:30 and I hit the goal for a change. I felt I could have ran it faster, but as always, I worry too much about being too sore for next weeks workouts. The last half of the race was rollers of every variety.

Mile SPlits: 6:39, 6:54, 6:42, 6:16, 6:07, 6:17, 6:43, 7:48, 6:53, 7:08, 7:21, 7:15, 7:08

My slowest mile split was due to me standing in front of a port-a-potty wondering if I should use it or not... I choose not!  My 10K pace was a 40:20

Rode bikes with Cathy, Craig, Jamie and Breanna.  We tried to stay on flat ground so we were spinning more than working our sore muscles too much. We did 31.5 miles in 1:40 at a 18.5 mph average.

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - Spin class, only 23 miles!

PM - 3800 yd swim - Tri workou #2 (long Course)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.800.004.00

AM - Track (post race recovery workout)

1 mile warmup, 7X200, 1 mile cool down

200's were 42, 41, 40, 39, 40, 41, 41 sec

The plan was 14x200's but we were still sore from our race.

PM - rode to work and back... seemed hard... legs were tired from early track

10 miles at 35:00 (17.2)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - Skipped morning spin class... I was tired and my left knee was a little swollen

PM - Spin class for 1 hour. We were out of the seat at less for half (25 min) the class. I sprinted for the first 15 and last 15 minutes of class. Estimated distance of 20 miles.

Swam 3200 yds after spin. We did a short prymid workout. 600 warm-up, 2X50 (1:00), 2X100 (2:00), 2X150 (3:15), 4X200 (4:30), we skipped the 300, came back down the same way up, and we did 600 cool down.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.805.000.000.008.80

AM - 5 mile tempo run with 1.5 mile warm up and a 2.3 mile cool down. We ran down from winchester hills to town square. The total run was suppose to be 8 miles but we measured it out with Craig's truck. He had oversized tires so every mile we drove added another tenth.

Mile Splits: 1.5m = 8:00, tempo = 7:27, 7:22, 7:22, 7:15, 6:55, and cool down = 7:52, 7:53

Total average = 7:33 pace

PM - Spin with Cathy for 20 miles (23.1 mph average). Went to Yoga class afterwards.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - Swim (3000 yds) 1000 warm-up, 3X500 (8:00, 8:00, 7:45), 500 cool down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Biked the IM double loop course with Ryan S. We were 10 minutes slower on the second loop, but I had an extra mile when I biked into the State park for a restroom. VERY Windy going up the canyons towards Gunlock & Veyo. We had cross winds coming down Hwy 18.  This was a very hard workout with the strong winds and many hills. Averaged a 16.3 mph in 89 miles (5:28).

We left at 5:30 am and it was very cold too. I only wore a long sleeve with arm warmers, gloves, and shorts. I froze for the entire ride; didn't sweat much! I figured with wind chill from the bike speed and mother nature, I was feeling temps in the teens! The downhills were so cold I actually could not feel anymore!

After, I ran part of the IM run course. My plan was one loop but I only did 9 miles. I averaged just under a 9:00 pace. I think I was bonking... I hope I figure out this nutrition thing before the Big Day!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.000.005.50

Morning bike ride with the kids. My sore legs got to pull the trailer with the 300 lb 3 yr old inside. Man!!! that kid is heavy to pull!!!! We biked 6 miles.

I then finished the run I started yesterday. The run hurt... I must still be sore from yesterday!

Mile Splits: 8:27, 8:28, 8:09, 8:25, 8:15, and 8:26 pace for the last 0.5 mile.

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

AM - Spin class for 50:00 and 17 miles. Very tired and sore... I tried to keep it to just a free spin.

PM - Tri workout #2 (long course)

Warm-up: 6x50
Main Set: 3X50 (1:20), 3X100 pull (2:00), 3X200 (4:00), 3 times
Cool down: 6X50 ( alternating kicks), 250 free easy

I was swimming my 50's at 40-45 sec, 100's at 1:32ish, and 200' 3:05 to 3:13. I was tired to begin with, but felt I got stronger towards the end of the workout!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch time bike ride with Cathy and Tige. We did 21 miles at a 16.4 mph average.  Taking an easy day today. No more workouts today!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Spin class, 2 mile TM run, and 3000 yd swim

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.302.000.000.0011.30

Track workout with Joel & Craig

1 mile warm-up
4X100 300 recovery
2X200 (45 sec) 200 recovery
6X200 (45 sec) 200 recovery but no stops
2X200 (45 sec) 200 recovery
3X100 100 recovery walks
1 mile cool down

After Track workout, Craig and I ran another 5.6 miles to get our total mileage in today.  The track made a nice warm-up to our run. Total pace = 8:40  Total miles = 11.3  Total time = 1:38:00

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

AM - Pool Swim

600 warm-up, 5X100 (1:50), 200 swim, 500 moderate (8:00), 10X50 (1:00), 200 cool down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Today was much warmer than last week! Craig and I rode a 20 mile warm-up before we joined the rest of the group for the ride around the Gunlock loop. Besides this being our long ride, it was hilly and very windy today. We seemed to have many problems today too... Rich got a flat, Cathy broke her chain, and I had to keep stopping to pee.

I did my 4 mile transition run too! Only a 8:55 pace on the TM. It felt like a 7:00 pace... but I'm glad I got this done.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - Spin class for 50:00. Just did a high cadence and a few one leg spin intervals (0:30, 1:00, 1:00, 2:00 each).

Cathy and I ran home after spin class.  We were seperated for half the run which explains my faster time searching for her! We were originally running a 9:00 pace. I ran a 7:30 pace for the middle half. I'm not suppose to run fast after the bike or swim... oh well!!

PM - Tri Swim Workout #4

1000 warm-up: 100 mix, 200 free, 100 breast, 200 free, 100 back, 200 free, 100 IM

Main Set: 6X100 free (1:25) 0:20 recovery
                6X100 pull (1:30) 0:20 recovery
                4X100 free (1:25) 0:20 recovery
                2X100 free (1:30) 0:10 recovery
                1X400 free

700 cool down: 5X100 kick alternate, and 3X100 free easy (0:10 recovery)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.700.001.000.004.70

AM - Pioneer Park Hill intervals (IM Hills)

1 mile warm-up, 4Xhills @ 10K pace (6:30) and IM recovery, 1 mile cool down

Each uphill interval time: 2:02 (6:45), 2:00 (6:29), 1:56 (6:23), 2:01 (6:38)

PM - Went out on the mtn bike for an easy cruise down the virgin river into sunriver and back. I made sure I was spinning the whole time. Total of 16.5 miles at a 13.2 mph ave.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Lunch time swim with Cathy.  I only did 2500 yds... I was late for Staff meeting!! Opps!!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Biked 23 miles easy in the morning... We froze our *** off!!!! Still a good ride at a 16.2 average.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

I forgot my workout sheets so I made my own. (Swam 2800 yds)

500 warm up (100 free, 100 breast, 100 free, 100 back, 100 free)

Main workout: 200 pull, 100 fast free, 200 pull, 100 kick, 200 pull, 100 fast free, 200 pull, 100 kick, 200 pull, 100 fast free, 200 pull, 100 kick, 200 pull, 100 fast free, 200 pull

A few hours later... Craig and I biked from Town Sqaure up to Ivins. We picked up a hugh group and biked up to Veyo and back. Cold day but a fun ride!!! Only a few dandy's on the road today... one guy threated to call the cops on us... I guess for riding single file... we laughed at him and he sped off at an angry pace!!! :D LOL!!! Craig and I did 68 miles at a 17.3 mph average... lots of hills to climb too! I'm tired!!

I finally did a short 2 mile transition run... I had to thaw out and eat before I ran... No quite part of the protocal, but a necessity!!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.004.000.000.0018.00

First segment of our long run today. The 12 miler was suppose to be run easy, then a 4 hour rest, followed by a 6 mile run with 4 miles of it at tempo.

We did our 12 miler (1:45) at a 8:45 pace average. Then we meet up later and ran from winchester hills to town sqaure. We did the entire 6 mile run at a 7:20 pace. The first and last miles were recovery. The tempo section averaged at a 7:00 pace. 

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - This was definitely a recovery workout.  I biked a high cadence but little resistance in spin class. Transition run 3 miles very easy (9:50) on the TM.

PM - Swim

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.001.000.004.60

AM - Pioneer Park Hill Workout 4X

Splits: 6:43, 6:50, 6:49, 7:41

They were hard hills today... I'm still tired from the weekend! I gave up on the last one!! :(

 

PM - Swim (2Xstairs) 3300 yds total in 1 hour

Warm-up 500 yds
2X(4X50, 3X100, 2X150, 1X200)
3X200 pull
200 free cool down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
79.1024.105.300.00108.50
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