| 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: | 12.80 |
Month: | 49.10 |
Year: | 141.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 41.90 | 13.10 | 3.50 | 0.00 | 58.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.10 | 6.10 | 0.00 | 0.00 | 14.20 |
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AM - Crossfit
3 rounds:
400 run
7 DL @ 185
9 burpees
Included a warm-up bike for 7 min, 0.25 mile run, 3 mile TM run(8:05), 3x400 at 7:00 pace
PM - Run 10.2 miles @ 7:40 ave... Ran 3.1 @ 7:20's, caught up to Cathy, Kristal, and others for the next 4 miles, they ran too slow, so I ran the last 3 at 7:20's.
Went to yoga class to stretch. I could feel the deadlifts from this mornings workout. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.60 | 0.00 | 2.50 | 0.00 | 13.10 |
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Track
2 mile WU
400 @ 1:22 with 800 recovery
6X400 w/ 1600 recovery (1:30, 1:28, 1:31, 1:29, 1:30, 1:28)
2x800 w/ 800 recovery (3:10, 3:06)
800 WD
Most of the recovery paces were approx 8:00. Total time = 1:37 (7:25) We ran straight through with 3 very quick water breaks. I'm tired!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
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1 mile swim at sand hollow reservoir followed by a quick run. Ave pace 7:25. The swim was a little on the cold side. The booties made a big difference between feeling cold or frozen. The lake is warming up... the water temp is up to 52. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 7.00 | 1.00 | 0.00 | 14.00 |
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Our run called for 5 miles at 8:00 pace, 5 miles at 7:30 pace and 5 miles at 7:00 pace. I did okay until we started the 7:00's. I did one repeat but I had to back off. I was too tired to maintain that pace. We did most of our 7:30's on hills and I think that got to me by the time we went into the last set. I maintained 2 more repeats back at a 7:30 and then did a cool down mile. I was glad to see the other guys struggle too on the last set. I think our course was too hilly! And, it was very warm today. The temp was 80.
Spits: [7:53, 7:52, 7:58, 7:51, 7:47], [7:26, 7:26, 7:25, 7:26, 7:19], 6:55, 7:33, 7:25, 8:05 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
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AM - 9 mile trail run with Cathy, John & Kristal... Sidewinder and Barrel Roll Trails. Not too much trippin this time. B-)
PM - 5 mile run with the IM training gang. I wanted to do the whole 10 miles with them but my wife bought tickets to hunger games... Felt easy except my muscle/tendons were loose from the morning trail run and kept bending ankles and knees in the wrong directions. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 41.90 | 13.10 | 3.50 | 0.00 | 58.50 |
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