Why I Oughta!!!

Week starting Jan 06, 2013

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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:

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
11.106.504.600.0022.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.502.500.000.007.00

Crossfit
4 sets of:
A1. LB back squats 8-6-4-2; rest 60 seconds (135, 145, 155, 225#)
A.2 Weighted Push-ups – 60 sec. amrap; rest 60 seconds. (25#)
+
10 minute amrap: (completed 8 rounds)
5 OHS @ 95#
30 double unders

TM run... 2 mile warm-up at 9:00 pace, 2x400 at 7:00 pace with 400 recovery, 3x1000 at 7:00 pace with 600 recovery, and 1 mile cool down.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.600.000.60

AM - Crossfit (Challenge WOD)
1000m row (250m int)
2 rounds of:
20 burpees (10 int)
40 wal balls 20# (10 int)
60 kb swings 55# (10 int)
80 box jump 24" (10 int)
100 sit-ups (25 int)
finish w/ 1000m run together

It took us 30:27. I think we can do better transition and maybe less reps and more sets to allow better recovery for the next skill. I think we can knock 5 min off our time by test day.

PM - Swim (mostly with fins)
100IM, 50, 100, 150, 200, 250, 300
Kick drills of 100 front, 100 back, 100 side, 50 w/o fins

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.600.000.000.006.60

My loop run around downtown from home. Splits: 8:12, 7:57, 7:49, 7:58, 7:37, 7:36, 8:20

Played church ball for the first time in 5 yrs. I didn't get hurt too bad and I didn't foul out.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest Day

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Spinervals dvd... sweating on the chesapeak. 1hr time, approx 18 miles

Mainly 6x30sec w/ 30sec rest, 3x5:00 w/ 2:00 rest, 2x2:00 w/ 2:00 rest, 3x1:00 w/ 1:00 rest. The intensity/rpms increased with each interval set.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.004.000.008.00

Crossfit
For time: (13:42)
3 min burpees max
Then, 3 rounds of
15 thrusters (85#)
15 pullups
Then, 3min of burpees max

Subtract seconds from total time for every burpee completed. I did 83 burpees. I did 20 burpees in the first min. I should paced myself better. This was a tough workout!

During the middle of the day Craig and I ran to the top of the hill on the IM course. Lots of climbing the first four miles. Splits: 8:15, 8:13, 9:07, 7:54, 7:50, 7:30, 7:30, 6:55

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.106.504.600.0022.20
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