Why I Oughta!!!

Week starting Mar 18, 2012

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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:

Miles:This week: 0.00 Month: 6.60 Year: 157.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.9013.103.500.0058.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.106.100.000.0014.20

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.002.500.0013.10

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!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.000.003.20

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.007.001.000.0014.00

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

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

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.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
41.9013.103.500.0058.50
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