| 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: |
|
Click to donate
to Ukraine's Armed Forces
|
| Miles: | This week: | 11.00 |
Month: | 69.30 |
Year: | 161.30 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 113.40 | 1.00 | 0.00 | 0.00 | 114.40 |
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 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)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.60 | 0.00 | 0.00 | 0.00 | 17.60 |
| Paced the 1:35 at the snow cyn half and that evening I did a trail run on the zen trail.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| REST.... my shins and lower back sure hurt a lot today!!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
4 rounds of:
20 pull ups
30 KB Swings 55#
40 DU
I completed 3 rounds and took it very easy. I am sore from saturdays DOWNHILL race so after doing double unders the first round I switched to 120 SU. No running today and maybe for the rest of the week.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
Overhead squats weighted. Then a Nancy of ohs and bike for 2min. 5 rounds
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Crossfit this morning and an easy evening run.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Took it really easy with cathy ajd my brother jared
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Crossfit
10 min amrap of:
5 pull ups
10 push-ups
15 air squats
+
3 min plank (accumulative)
Completed 9 rounds... wow!! I have really slowed down. I usually can do 11-12 rounds in 10 min.
Ran to yoga class this evening. The right calf is feeling much better to run since I striped it last friday. Ave pace 8:05
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy run around the bloomington loop.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 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, rest 30 sec
60 sec amrap burpees, rest 30 sec
**After each set rest 5 min ACTIVELY(active meaning work on a skill -hspu’s, DU’s, etc)
Ran 3 miles this evening on the treadmill. Very painful run. Had to cut the run short.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 1.00 | 0.00 | 0.00 | 9.00 |
| Ran my lunch-time tonaquint/dixie ctr loop. I pushed mile 6 at marathon pace (7:15), but kept the whole run easy. Ave 8:03 pace. Wasn't sure what was going to happen since running was so painful last night. Feeling better today. I am wondering if yesterdays crossfit may have made my leg sore. Jump rope and box jumps would strain the lower legs.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
A1. BB raises 4x 6 reps, rest 30s
A2. HSPU 4x max reps, rest 60s
+
shoulder press 2.2.2. 4x
+
100 push ups, every ttime a break do 15 abmat sit ups.
(Did 60 sit ups)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.90 | 0.00 | 0.00 | 0.00 | 10.90 |
| Ran 7.7 miles of trail with cathy in the hills above Lake Forest. Lots of hills and oak trees.
After our drive home we ran 3.2 more miles to help counter all the sitting and good food today.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Early morning Crossfit "Fran"
21-15-9
thrusters
pull-ups
Lunch-time Run on the tonaquint/dixie ctr loop. First 3 miles is uphill @ 8:20 pace ave, and the rest is pretty much downhill or flat. Ave pace 7:53. Nice day, nice weather!
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| AM Crossfit
A. Bench Press (work up)
B. For Time: 20 push ups, 20 Toe 2 Bar, 20 PU, 20T2B, 20 PU
Rest 5 min
C. Run 1 mile TT
Lunch-time run. Bloomington Ranches/Virgin River Tr Loop. 8.2 miles at 7:54 ave pace.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Easy run before I have to eat that hamburger!
Ran 3.2 more miles at the rec ctr with cathy
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Crossfit
A. 1-5 pull-up ladder
B. 15 min amrap of:
4 dips
7 T2B
10 Burpees
C. 3 min Plank
Tonight I ran a little trail around the Utah Mtn area with the kids
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| crossfit
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 0.00 | 0.00 | 0.00 | 23.00 |
| Grand Cyn Rim to Rim
Started with Steve Hooper and John Beckstrand on the north rim. It was 10 degrees and snow. There was an inversion over the cyn but it looked beautiful from the top of the north rim. The first couple miles down was icy trail. Then it warmed up and the trail was clear. We flew down the mtn. The scenery was amazing. We arrived at phantom ranch in 2.5 hours. That area was very cold and windy. We crossed the colorado river and started up the bright angle trail to the south rim. The nausea started just after indian springs campground. I think I failed at my nutrition and hydration. I decided to call it a day at the south rim. Cathy drove up from st george to pick me up. Steve and John ran back across to the north rim. They said that climb back up to the north rim was the hardest thing they ever did. We had other friends out on the trail too. They had the same results and experience. I can't wait to do that again. Took me 5 hrs and 45 min to cross the grand cyn.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 113.40 | 1.00 | 0.00 | 0.00 | 114.40 |
|
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|