Why I Oughta!!!

Week starting Mar 17, 2013

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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
18.6015.002.000.0035.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Ran easy with Cathy around downtown.

Biked to work and after work. Rode 25 miles and averaged over 20mph in the wind!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.802.002.000.007.80

Track
WU: 1 mile (7:34), 4x100 w/ 100 recovery (ave 20sec/100)
Core: Alternating 1-milers @ 5k and marathon pace - 1 mile @ 5k pace (5:58) w/ 400 recovery, 1 mile @ Marathon pace (6:54) w/ 400 recovery, 800 (2:56) w/ 400 recovery, 400 (1:28) w/ 400 recovery, 1 mile @ marathon pace (6:32) w/ 400 recovery, 4xstairs, and 1 mile cool down (7:40)

I was suppose to do 4x1-miler that alternated at 5k and marathon pace. When running my third mile at 5k pace I was done by the 800 mark, so I recovered, did one more 400 at 5k pace, and then finished my 4th mile at marathon pace. I'm not sure what my marathon and 5k paces really are??? That is obvious with my times being all over the place. The marathon pace laps were not that hard to do. I was surprised that I did a 6:33 for my 4th mile. I wasn't paying attention to pace, I was just running by comfort. The 5k zones were tough... that is too fast for my 5k pace.

Bike trainers in the evening with craig and heath. Spinervals dvd with 20 min extra warm up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

Ran around the bloomington loop and area. Held it to an easy pace for recovery from yesterday. The wind sure made it feel hard at a few spots. Splits: 7:59, 7:46, 7:46, 7:47, 7:41, 7:41, 7:42(0.3mil)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.000.000.003.50

Crossfit
100 push ups, on each break run 200m
+
3 rounds of:
30 good mornings with a blue band
20 evil wheels
Rest as long as needed between sets.

Push up rep were 40, 15, 15, 15. The evil wheels I was going all the way to the ground with my chest. Felt easier than usualmwith the evil wheels. 1 mile warm up run, and some more after.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

Crossfit
Good warm up
2 rounds of:
10 thrusters (95#)
10 pull ups
Rest 2 min
10 wall balls (15#)
10 toe to bar
Rest 2 min

Ran home after my basketball game. That is about my marathon pace average

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.008.000.000.008.00

John and I ran the marathon course from ledges back to home. We didnt try to push hard, we just ran by feel. This pace I hope will be my marathon pace by october. Splits: 7:20, 7:07, 7:08, 7:05, 7:11, 7:22, 7:17, 7:14 the last 3 miles were in town were we had traffic, lights, and flat terrain compared to the downhill and open road at the beginning.

Swim... Warm-up: 100 IM, 200 kick drills
Core: 6x200 with a 50 kick after each 200
Cool down: 100 free

I did my kick drills and 6x200 with fins. My times on the 200 was under 2:30's. My 2nd 200 was a 2:05... that was a little fast!

This evening I did Pull-ups, push ups, T2B, K2E@ Brian's house. Used his pull up bars. Did countless reps of different types of pull ups.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.6015.002.000.0035.60
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