| 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: |
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| Miles: | This week: | 11.00 |
Month: | 69.30 |
Year: | 161.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.90 | 0.00 | 2.50 | 0.00 | 57.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
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AM - 2 mile TM run at a very easy pace. Oh... I ate too much yesterday!!!
Crossfit
Strength work: Clean & Jerks & deadlifts
WOD: 5 rounds of:
5 deadlifts 185lbs
7 T2B
9 Weighted squat (thruster style) 45lb KB
PM - Ran from work up to the Mall area for my daughter's piano recital. It was ALL uphill and I felt it too. I forgot my garmin but I used the mapmyrun app on my phone to track my run. That's a handy device. The map and profile information is impressive!! Ran 9.2 miles at a 7:37 ave pace.
I need my yoga class tonight!!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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AM - Crossfit
20 TGU (44lbs)
150 DU
50 push ups
1 k run
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3 min FLR
1 mile warm-up (8:50), crossfit w/ 0.6 mile run(8:00), 2.4 mile run (8:40)
PM - Swim drills (1900)
Lots of kicking drills... Man, my abs hurt!!!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 2.50 | 0.00 | 10.70 |
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AM - Crossfit
60 sec. amrap squat cleans, 95#
60 sec. amrap burpee box jump, 20″
*rest 2 minutes x 4 sets
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30 Jump Squats
20 unbroken kb swings, 55#
10 unbroken thrusters, 65#
*rest 3 minutes x 2 sets
PM - Interval run on the Virgin River trails... Very warm evening and tough intervals with Craig! The goal was to hold the fast intervals at a 6:00 pace. 2 mile (7:45) warm-up, 3x800 @ 3:03, 3:00, 3:02 with 800 recovery at 8:00 pace, 4x400 @ 1:31, 1:32, 1:26, 1:30, and 4 mile (7:45 pace) cool down. My cool down was longer than I had anticipated, but that's how far I was away from my car! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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AM - Crossfit
A1- Front Squat 4 x 4 sets; rest 30 seconds (65, 95, 115, 135)
A2- SA DB row, 8/side x 4 sets @ 40X0, rest 2 minutes (35)
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25 K2E
10 Front Squats @ 135
25 T2B
10 Front Squats @ 135
25 K2E
10 Front Squats @ 135
PM - Easy run with Cathy and Tige. Needed this run to work out the tightness and fatigue from all the leg work I've been doing with xfit. | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.30 | 0.00 | 0.00 | 0.00 | 13.30 |
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We met up at 4:30am and I ran with Craig, John, Heath T., Heath B., and Colleen. We pushed a good pace and of-course we had to run a hilly route!! The slower splits were our climbs. The first climb was main st and diagonal st, second was tonaquint rd, and then from the dixie ctr back up main st.
Splits: 8:50, 7:50, 7:32, 7:34, 7:29, 7:26, 7:47, 7:48, 7:38, 7:35, 7:41, 7:48, 8:00 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
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Ran easy with Cathy's running group. John joined me since I was coming and his wife was running too. Very nice run and recovery!! We ran the same route from yesterday, but cut out bloomington.
splits: 9:49, 8:31, 8:31, 8:44, 8:36, 8:23, 8:35, 8:51, 9:06, 9:02, 9:10, 7:52(0.2)
They complained that I was speeding up the pace... Heehee!! This group is a 10:00 pace group. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 54.90 | 0.00 | 2.50 | 0.00 | 57.40 |
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