Why I Oughta!!!

Week starting Jan 10, 2010

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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:

Miles:This week: 0.00 Month: 43.90 Year: 43.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.2013.500.000.0047.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.503.000.000.009.50

I must be feeling better today.  I did a 6.5 mile run for lunch.  The first mile was a warm-up, the next 2.5 miles I did 4 hills (8:30 average pace), and the last 3 miles was tempo (7:24 average pace).  Later that day, after spin class, I did 3 more miles on the treadmill (8:39 average pace).

Splits: 8:35, 8:07 hill, 8:46 hill, 7:43 half hill/tempo, 7:26, 7:08, & last 0.5 miles 7:07 pace.

Spin class I did a 30 minute workout at a good tempo pace for 9 miles. If the monitoring unit was reading right.  Then I swam 1 mile with 20 laps (40 lengths) 50's at 1 minute intervals, and 100's at 2 minute intervals.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.0011.25

My legs were a little numb from yesterdays workout. We took it easy this morning. Phil, Elijah, and I ran a hilly course from the new courthouse, up diagonal, down sunset blvd, up dixie downs, up snow cyn parkway, and all the way down bluff and diagonal back to the courthouse. Elijah is really out of shape. The hills wore him out so much that he couldn't keep up on the downhill finish. Poor little guy was all tuckered-out! Yoga class tonight! :) :) :)

I ran 2.75 more miles on treadmill before yoga.  I did intervals of speed change every 1 minute.  I would climb 5 speed increases then go back to the beginning speed.  Repeated 3 more times.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.253.000.000.0010.25

I almost didn't get a run in today.  I was too tired and sore in the morning to do anything, and I ate too big of a lunch (Alberto's Master Burro or what I like to call the widow maker) to run at that time.  When I got off work the temperature was 60 degrees, so I hurried home and switched into my running attire!

I ran up Brigham rd to River rd, down River rd to Riverside dr, through the trail to the Dixie Ctr, and then the trail back to Bloomington.  I tried to make this an easy run, but everything was feeling good after finishing those hills for the first 3 miles.  The last 5 miles along the Virgin River is all flat.  I got a little speedwork in on the flat stuff.  I crossed paths and said howdy to the Running Center Boyz (Steve Hooper and Crew) when I was doing my fastest mile.  I bet they were impressed!?!?!  Over-all time was 1:24:42 and my average pace was 8:16.

Mile Splits: 9:07 (up Brigham RD),  8:39 (still up and down a couple times for next 3 miles), 8:19, 8:20, 8:01 (coming dowm River rd), 8:21, 8:16, 8:00, 7:34, 8:05, & 7:55(last 0.25 mile).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.207.500.000.0016.70

Ran an easy 9.2 miles with Britnee and Joshua in 1:26:20 (9:24 ave pace). That is a little slower than the pace Britnee needs to run (9:09)next week. We are ready for the Painter's Half Marathon next weekend. Britnee is going for a 2 hr race and I am shooting for a 1:40. Joshua and Elijah will be somewhere in the middle.

Cathy and I hit the lap pool after sushi and crab legs for lunch. I only did 50 lengths so I would have time to run home in the day light. I ran an additional 7.5 miles in 59:20 for a 7:55 ave pace. Mile splits: 8:21(hill), 7:52, 7:50, 7:44, 7:45, 7:54(whole mile hill), 7:45, and last 0.5 mile(hill) at 8:09 pace. My goal next week at the Painter's half marathon is a 7:39 average. There are no big hills on this course! I should be able to do this!!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
34.2013.500.000.0047.70
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