Why I Oughta!!!

Week starting Jan 02, 2011

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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:
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to Ukraine's Armed Forces
Miles:This week: 12.80 Month: 49.10 Year: 141.10
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.904.001.500.0032.40
Mon, Jan 03, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

AM - Did a hour workout on the bike trainer. I did the 27.0 which includes a 20 minute time trial.

PM - Lunch time run... I tried to run slow, but everytime my mind wondered I sped up.

Splits: 8:28, 8:20, 8:09, 8:02, 7:58, 7:57 

Swim - After work I swam 3600 yds... main workout was 2 sets of 6X50, 4X100, 2X200, and 5X100

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Tue, Jan 04, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.900.001.500.006.40

AM - Hill Work.... So COLD!!!! 6 repeats at Pioneer Park with Craig and Jamie

Hill Speed Splits: 6:44, 6:58, 6:56, 6:52, 6:56, 7:10

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Wed, Jan 05, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

1 hour on the trainer, and I did Breanna's swim workout.... she almost killed me with the 75's!

400 warm-up
4X225 in 4
4X125 in 2
4X75 in 1:10
6X50
200

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Thu, Jan 06, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

Noon - Tempo run on TM

1.5 warm-up @ 9:30 pace
2X2 mile @ 7:35 pace
3 min recovery @ 9:30 between tempo intervals
0.2 mile cool down @ 9:30 pace

 

PM - H.I.T. Class (with bike trainer)

Spin 50 to 110 rpm.  Increase 5 rpm every minute.  Use easiest gear.
Spin 60 to 125 rpm.  Increase 5 rpm every 30 seconds.  Easiest gear.
Spin 60 to 135 rpm.  Increase 5 rpm every 15 seconds.  Easiest gear.

ILT 50-60 rpm.  3 minutes.  Tops, drops, tops.  Moderate gear.
ILT 80 rpm.  3 minutes.  Tops, drops, tops.  Easy gear.
ILT 50-60 rpm.  3 minutes.  Tops, drops, tops.  Slightly harder moderate gear.

Standing climbing tempo.  50-60 rpm.  10 minutes.  Big gear.
HR increasing to about 75% of max at the end of the standing.

Spin 5 minutes 100 rpm.  Easiest gear.

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Fri, Jan 07, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - 2000 yd swim with drills

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Sat, Jan 08, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM - ran 14 miles of the IM course (Pace 8:40).  Felt like I had good pacing on the uphills and overall a quality run.

Biked 44 miles after run. 17.5 ave

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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
26.904.001.500.0032.40
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