| 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: | 5.60 |
Month: | 41.90 |
Year: | 133.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 39.80 | 5.00 | 3.00 | 0.00 | 47.80 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 5.00 | 0.00 | 0.00 | 11.60 |
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AM - Crossfit (2-mile warm-up run)
A.1 build to a tough 3 rep DL (7x135, 6x185, 4x205, 2x235)
A.2 build to a tough 5 rep shoulder press (10x65, 8x85, 8x95, 5x115)
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10 minute AMRAP: (3 rounds)
15 SDHP 95lbs
25 push ups
PM - This turned into an unintended tempo run with john. We had enough hills in this too to call it a hill workout. By the end I was exhausted and famished!!! We ran parts of the st george half course in the opposite direction. That didn't make it any easier!! Our slower times were hills that got in the way. The 8:05 split was the climb up from the dixie ctr to the top of brigham rd.
Mile Splits: 7:43, 7:57, 7:22, 7:34, 8:10, 7:19, 7:20, 7:24, 7:16, 7:37 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Biked 50 with Craig on the Anderson Jnt loop with la verkin hill thrown in for extra climbing. We circled around through sand hollow for more distance and hills! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 3.00 | 0.00 | 10.60 |
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Track
WU: 1.5 mile @ 8:00
Core: 2x800 (2:58, 2:59), 4x400 (1:28, 1:26, 1:21, 1:25), 4x200 (35, 35, 33, 34sec), 4x100 (barefoot/accel every 20yds). 800 & 400 had 400 recovery, 200 had 200 recovery, & 100 had 100 recovery.
WD: 3 miles @ 8:15, 0.5 mile pick-up @ 7:00, 0.5 mile @ 8:30 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| This was an easy going long run with Craig and John. We ran up hwy 18 and back down through snow cyn state park. Absolutely a beautiful night!! And mild temps and no wind. :) Not sure if we call this a long run or a hill run. Ave pace 8:40 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| Trail run 5.3 miles - beautiful and fun... And then 4.3 miles of paved trail. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 39.80 | 5.00 | 3.00 | 0.00 | 47.80 |
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