Why I Oughta!!!

Week starting Jan 06, 2013

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesBen's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
200920102011201220132014201520162017201820192020
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
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

Add Comment
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.

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Rest Day

Add Comment
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.

Add Comment
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

Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.106.504.600.0022.20
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):