Why I Oughta!!!

December 2010

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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
91.7017.003.000.00111.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Spin Class 49:00 for 19 miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.700.000.000.002.70

Evening Workout: Swam 3600 yds of 4X250, 2X500, 1000, 3X200

Transitioned to run from the SHAQ to yoga class at Desert Palms. Ran 2.7 miles for a 9:15 pace.

Yoga class was a nice ending!!! We ate subway afterwards!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - Swam 3100 (500 alternate, 1000, 5X100 drills, 500 pull, 300 free, 100 breast, 100 back, 100 free).

The back to back swims were tough!! I didn't feel right until half way through my 1000. But I got my 10K swim for the week. YEAH!!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Started at Sand Hollow Reservoir and we biked 67.3 miles (17.3 mph ave) of the IM course with 1 loop. We did really well with pacing, nutrition, and slowing down on the big climbs. After the big hills I needed no recovery and I was riding faster than usual. Good ride!! We transitioned to run 1 loop of the IM run course. Did well there too!

I was surprised how good I felt after the bike. We were strong during the entire run. We ran a little too fast but maybe that will be my actual pace (8:55) by IM... I hope?! We started at the Snow Cyn softball fields and ran one loop of the IM run course.

Splits: 8:22, 9:05, 9:10, 8:40, 8:10, 9:12 (turned around and headed back), 9:29, 9:06, 10:12, 8:38, 8:18, 8:51, & 8:12 last 0.3 mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - Spin class and a 3 miler on the treadmill.

PM - Swim 4200 yds (2.4 miles)

500 warm-up (100 alternate strokes)

3X1000 main workout (4X50, 3X100, 2X150, 200)
15 second recovery between each interval and sets

700 cool down (100 kick, 2X200 pull, 200 kick alternate)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.001.500.006.20

AM - Pioneer park Hill Workout

6 repeats - 10K pace going up, IM pace coming down, & 2 min zippy walk.

1 mile warm-up
Left side: 1:55 (6:44), 1:52 (6:33), 1:54 (6:35)
Right Side: 1:46 (6:37), 1:44 (6:25), 1:43 (6:31)
1 mile cool down

PM -

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

For lunch Cathy and I rode the Snow Cyn loop twice. Once with Cathy and the second time at my pace so I could get back to work. Total miles 35 for 2:05 (16.8 mph ave)

PM - swim 3500 yds in 1 hour

Warm-up: 400 (100 free, 100 breast, 100 free, 100 back)
               600 free
Main Workout: 2X500 (7:45, 7:40)
                     10X100 (1:40's)
                     200 drill (gliders)
Cool down: 300 free easy

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

Ran 6 easy with Craig and Autumn at 5am. Nice pace of 9:15. We have a 2 segment run today. Later I have to run a tempo.

Later... Ran 1.5 warm-up, 3 mile tempo, 1.5 cool down.  My warm-up and cool down were all up hill. I ran up so I could do my tempo on a downhill slope. Not very consistent on my splits. It's odd that the flatter the terrain per mile split the faster times were made. Oh well!!!

Splits: 7:27, 7:00, 6:51

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Early morning swim 2300 yds

500 warm-up of 200 free, 200 back, 100 breast
3X500 free
300 kicks

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

A ride with the tri-club... We headed out to Sand Hollow, circled through Hurricane, then hit the IM course back to Snow Cyn Parkway, and back home. We took it easy and this route is much easier than the IM bike course. Barely got a workout from it! Biked 73 miles at a 17.3 mph ave.

I ran 6.3 miles right after the bike! Averaged a 8:23 pace. I just ran easy up tonaquint drive, circled bloomington, and came back. Hilly but not hard!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rode with Cathy around town on the trail system, then she crashed hard at the end. She out for a while. We did 22 miles at a 15.5 mph ave.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - I was in spin class all by myself today. Craig has sore knees and Cathy is all munched up from her bike wreck yesterday. I ran 3 miles after spin on the TM at a 9:00 pace.

PM - Swim - I jacked up my shoulder yesterday so I focused on kicks. I had fins on the entire workout. Even when I did free-style I used legs more than arms.

400 kicks, 6X50 free, 100 kicks, 3X100 free, 200 free, 200 kicks, 6X50 free, 200 kick

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.001.500.000.006.50

Pioneer Park Hill workout

2X easy with Dennis for coaching
4x 10K pace (7:13, 6:42, 7:11, 7:19)
Ran with other club members to help them with technique
We did our warm-up and cool down on the loop

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Did My long run for the week. Ran 6 miles up and 6 miles down. I tried to keep it consistent and slow. Rained the whole time... started to feel a raw in the feet and groin areas. Average pace = 8:25

Splits: 9:28, 8:34, 8:31, 8:24, 8:33, 8:30, 8:06, 8:08, 8:03, 8:02, 8:18, 8:17

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

Spun on a stationary bike for 25 min at the resort before my run. I ran the IM course in Oceanside. Wet, Windy, and Easy. I love running at sea level! The slower times in the middle were rollers.

Splits: 7:28, 7:33, 7:43, 7:47, 7:31, 7:31, 7:49

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran the TM on easy mode!

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Spin Class 50:00, transition run 2 miles (9:30), swim 3600 yds in 70 min.

12X250 (5:00) free

500 free

100 kick

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.801.500.000.007.30

Hill work at Pioneer Park. 6 repeats

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

1700 yds swim... core workout 10X50 (0:55) & 10X50 (0:50)

Spin class for 1 hour (approx 18 miles)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

63 mile bike ride veyp loop with a 4 mile transition run... I'm tired today... Cathy had a nice turkey and ham dinner waiting.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

AM - Tempo run - 1.5 warm-up, 2X2mile

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - Biked on trainer for 45 min

PM - Spin class for 45 min. Transitioned to a 6 mile run on treadmill (8:57 pace)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.001.500.006.30

Pioneer Hills 6 repeats 6:25, 6:24, 6:26, 6:39, 6:35, 6:38

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.000.000.003.10

AM -  Swim 2100yds of 500 warm-up, 5X100 (1:55), 4X100 (1:50), 600 cool down with breathing drills. Transition run after swim (9:05 pace).

PM - Bike Trainer for 50 min (approx 17 miles)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
91.7017.003.000.00111.70
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