Why I Oughta!!!

Week starting Apr 19, 2009

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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:

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Miles:This week: 9.80 Month: 34.60 Year: 83.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.5012.001.000.0026.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.501.000.000.006.50

Elijah and I got up at 5 am to run our loop.  We took it nice and easy up the hill for 2 miles (10:30 pace).  Then cruised the rest of the way home.  Average pace was 9:19 for all 6.5 miles.  We did a few fartliks and 1 mile marathon pace.

Biked to work and swam 50 laps at the pool.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

My son Joshua bragged last night that he was the jugernant because he ran 5 miles in 38:30.  Not bad for a beginner.  So today, I ran my 5 miles in 37:56 (7:36 pace). heehee

Going to yoga tonight and rode my bike to work.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.002.001.000.005.00

I started today with a 5:30 am run.  St George is getting into the mid 90's... too hot to run during lunch.  The City has been slowly resurfacing the trails along the Virgin river this week so I ran an old loop through bloomington that I use to run a lot.  I also decided to track my performance per mile.

Mile 1 started out as a warm up, but it has a slight down hill for the first 0.8 mile.  I ran it at a slow 9:24.  The last 0.2 mile had a sharp climb.

Mile 2 had the rest of the hill to climb with the last 0.3 mile with a sharp drop. 9:05 pace

Mile 3 was all slight down hill so I did an acceleration at 7:23.  I guess I didn't push myself hard enough because I still wanted to maintain the pace.  But this was not suppose to be a tempo run.

Mile 4 was just the momentum left over from the previous mile. (8:06) It was flat and slightly up-hill.

Mile 5 was my cool down, but not really.(8:48)  It was all slightly up-hill. The over-all run averaged out to an 8:34 pace.

My marathon goal pace for St George Marathon is 8:35 with a finish time of 3:45:00.  I'm getting that feeling that I may exceed my goal.  But I plan to take it easy with small increases in my training schedule. I'm swimming 2 or 3 times per week and riding my bike to work everyday. Yoga and weight training is included. Yoga tonight.

Yesterday, I did a light lower body weight training and swam 50 laps.  All this training sure makes it fun to eat!!  I'm loosing weight, must eat more!!

 

 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

It was hill work today. I'm not sure if this work out put me into the threshhold category. I originally planned to do 5-6 hill repeats, but being the over-acheiver that I am, I did 8 hills.

Maybe I shouldn't count the first hill since it was during my warm-up miles, it was low (2-3% grade), and I only ran it at a 8:30 pace. After warming up for 2 miles I hit the hill on Piute drive. The section of hill I ran was about 500 feet in length. I ran the hill on both sides at an average pace of 7:00. One time I did the pace at a 6:30.

After the hills I took off to do some extra miles and of-course when I came apon a hill, I had to speed up. The last hill was the big one. A third of a mile long and probably a 7-8% grade. I kept a 10:00 pace so I could finish the rest of my run.

The next 4 miles was all slightly down hill and with the wind at my back for the first half. My pace ranged between 7:30 to 8:20. I just let my body choose the speed it wanted. I felt like I could have ran faster. The last mile I took a 0.1 mile walk break and then resumed a 8:30 pace home on a slight up-hill.

Good work out!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.5012.001.000.0026.50
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