Why I Oughta!!!

Week starting Jan 22, 2012

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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
31.401.003.500.0035.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.400.000.000.007.40

Nice-N-Easy run during lunch on the TM. After work I made it finally to a spin and yoga class.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.601.000.000.008.60

Treadmill run - First mile was very easy, then every half mile I increase 0.1 mph. By mile 7 I was running 8.2 mph @ 1% incline. The last mile was 8:15 pace. I don't know why the TM feels so much harder to run at higher paces than running self propelled on regular surfaces.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.800.003.500.009.30

AM - Crossfit
2 mile TM run warm-up
A. Pull up ladder 1-5 x 5 sets. Not for time
+
B. 15 minute AMRAP:
12 push ups
7 T2B
24 double unders

I completed 7 rounds. I did really good on the DU... I even did a complete set of 24 reps unbroken... that was exciting!!

PM - Track

1 mile warm-up, 4x100 with 400 recovry, 3x200 (38,38,39s) with 200 recovery, 4x800 (3:07,3:09, 3:06, 3:07) with 400 recovery, 1 mile at 6:37. The recoveries were very slow jogging.

Had a costco hotdog right after track, and then made it to yoga for some much needed stretching (very painful stretching and holds).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

crossfit

3 miles in 25:30 (8:30) on TM

3 rounds of:
30 sec KB swing 63lbs, rest 30sec
30 sec box jump 26", rest 30sec
1 min ring FLR, rest 2 min

2 miles run in 15:40 (7:50) on TM

Today is a recovery day!!! Legs are tired from yesterdays track workout!! I modified this crossfit workout too. I skipped the tricep section.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Crossfit (1 mile WU om TM)

A.  Back squats 2 reps X 5 sets (increase weight, no max) 65,95, 115, 135, 155lbs

B.  2 rounds of:

800 m run
50 push press 75lbs
20 burpees

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.000.000.003.60

AM - Crossfit

Deadlifts - build up to max 1 rep (135, 155, 185, 205, 225, 245)
Bench Press - Build to max 1 rep (135, 145, 165, 175, 185, 195, 205)
1-12-1 KB swings (53 & 62 lbs) 144 total reps

PM - Biked 48 miles veyo loop and transition run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
31.401.003.500.0035.90
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