Why I Oughta!!!

snow cyn half

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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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 9.80 Month: 34.60 Year: 83.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.6532.001.000.00109.65
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.400.000.004.40

run. ave 7:45

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit. Did half the req's. sore today

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.700.000.008.70

Bloomington ranches loop. ave 8:03

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.500.000.000.50

Crossfit (9:54)

For Time:
25 bar dips
25 K2E
25 ground to OH, 95#
25 DU
25 SDHP, 95#
+
800 meter run

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Race: snow cyn half (13.1 Miles) 01:38:52, Place overall: 147, Place in age division: 14
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Very nice morning for a run. Kept it easy! Feel Great!! ave 7:33

overall 147/1244 Male 98/429 Age 14/52

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 

A. Pull up ladder 1-5 x 5 sets. Not for time
+
15 minute AMRAP:
12 push ups
7 T2B
10 burpees
+
3 minutes of accumulative Plank

WOOF!!! That was a beast. Just the warm up & the pullups had me worn out! 6 rounds on the amrap.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch time run. ave 8:10. Nice day! Feel good

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit

A1. 60 sec. unbroken kb swing amrap x 3 sets @ 55#; rest 30 sec.
A2. 60 sec. amrap box jump @ 24″ x 3 sets; rest 30 sec.
A3. FLR on rings – 60 sec. UB x 3 sets; rest 3 minutes

B1. Wt. Back Ext., 10 x 3 sets (3by2 count); rest 60 seconds
B2. Laying barbell Tricep ext., 10 x 3 sets, (2by1 count), rest 60 seconds

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

easy with cathy in hawaii

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

TM hill intervals

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

wikiki

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.200.000.006.20

Did a loop around diamondhead crater

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.000.000.000.0026.00

8mi Diamondhead crater

18mi Wa'ahila ridge trail. To the top of olympus!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Manoa Falls

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

TM easy progressive

1mi (6.7,6.9,7.1,7.3)  2mi (6.7,7,7.3,7.6)  3mi (6.7,7.1,7.5,7.9)  4mi (6.7,7.2,7.7,8.2), 5mi (6.7,6.9,7.1,7.3)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.250.001.000.001.25

Crossfit (time: 16:25)

A. Back Squat – 2 x 5 sets @ (3by1 count), build each set – NO MAX
+
2 rounds for time of:
Run 800m
50 Push Press 75#
20 Burpees
+
10 evil wheels (2x10)
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Crossfit (12 & 1/3 amrap) 1 mi warm-up on the TM

A. Back Squats (work on technique)

B. 15 min amrap “Cindy”
5 pull-ups
10 Push-ups
15 squats

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.200.000.006.20

Bloomington loop Extended. Kind of a tempo run. Ave 7:34

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit

45 sec. amrap pull ups
45 sec. amrap hang squat clean, 95#
45 sec. amrap double unders
45 sec. amrap unbroken wall balls
*rest 3 minutes x 5
+
4 min FLRs
 

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

4 mile walk with family

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.300.000.000.007.30

Easy run. ave 8:14

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.000.000.006.00

Blommington loop plus 2 loops at park. Ave 7:48

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.6532.001.000.00109.65
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