Why I Oughta!!!

Week starting Jan 20, 2013

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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:

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
20.300.000.800.0021.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Crossfit
4 sets of:
A.1 1 1/4 back squat 4-2-2-4 (135, 155, 185, 155#); rest 60 seconds
A.2 Weighted pushups 8 reps (25, 45, 45, 70#); rest 60 seconds.
+
For Time: (7:09)
250m row
12 kb swings (8@55, 4@70#)
12 covp pull-ups
12 kb swings (8@55, 4@70#)
12 covp pull-ups
12 kb swings (8@55, 4@70#)
12 covp pull-ups
250m row

Got off work early and took the family hiking in snow cyn state park. It was a beautiful day!! This evening I ran to the rec ctr, ran 4 more miles on the treadmill, 1 hr yoga class, and ran home.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.600.000.000.000.60

Bike trainer during lunch and crossfit in the evening.

Crossfit (partner WOD)
1000m row
then 2 rounds of:
20 burpees
40 wall balls
60 kb swings
80 box jumps
100 sit ups
then, 1000m run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Bike trainer and weight class. Worked on my power clean. I still need lots of work. Ran 3 miles on the treadmill.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.800.000.80

Crossfit
"Helen"
3 rounds for time: (9:20)
400 run
21 kb swings (45#)
12 pull-ups
+
50 V-situps weighted (10#)
50 supermans

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.700.000.000.009.70

Underground Runner. Ran an out and back in the rain and mud. We ran about an 8:30 uphill, and against the wind. Coming back we averaged 7:00 pace.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.300.000.800.0021.10
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