Why I Oughta!!!

Week starting Apr 21, 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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 9.80 Month: 34.60 Year: 83.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.2510.600.750.0022.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit
Strength:
10 Front squats, rest, 10 OH squats @ 95#
Core: 3 rounds of:
10 power cleans @ (95,115, 125#)
10 pull-ups
10 bar dips
+
100 abmat sit-ups

Ankle is still swollen. No running! :(

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Swam at the lake. Felt easy or maybe I'm just rested from doing nothing for the past week. A bass bit my hand. Six other swimmers had bass attacks today. Good times!!!

Ankle is still swollen. Maybe I will test it out tomorrow.I 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.250.000.750.003.00

Crossfit
3 rounds not for time.
10 CG bench press (135, 155, 165#)
TGU 3 per arm (45#)
15 sledge hammer swings.
+
6×200 sprints, rest 2 min

Times: 38.1, 35.2, 34.8, 34.6, 34.1, 32.8 seconds. Jogged back on the 200's. 1 mile warm-up and half mile cool down. Didn't seem to both my ankle too much. Try some more running later this week.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran to the dixie ctr and back. Ankle is feeling much better. Splits: 7:49, 7:32, 7:25, 7:25, 7:27, 7:28

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.600.000.0013.60

Ran from dammeron vly to the church on bluff. Started the first few miles with cathy, then she sent me off to get the car. Ankle is still a little tender. The steep downhills were painful. I actually ran slower the steeper the downhill. Splits: 9:04, 8:51, 8:51, 7:31, 7:06, 6:59, 7:04, 6:47, 7:15, 6:52, 6:55, 6:52, 6:49, 6:58 (last 0.6 mile).

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.2510.600.750.0022.60
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