| 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 | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Rode to tuachan from work to meet Cathy. We rode from tuachan to the SHAQ for swim intervals, and then rode home. 36 total miles.
Triathlon Training workout #1 (build 100's)
Warm-up
100 swim
75 kick (no board)
50 drill
25 hard swim
Repeat 4 times; set 1 & set 3 are free, 2 is back, and 4 is breast
Main set
500 swim (build each 100)
rest 1:00
5X100 pull on 1:50
Cool down
12X25 free on 0:30 (nice long strokes)
200 easy | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Sand Hollow Reservoir swim with tri-club. Water was choppy from the wind, but good training. I was under 29 minutes. Then we biked for 19 miles in the wind. Average speed was 18.9 mph. It felt like we had a head wind in every direction!!! | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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WOW... my quads are still sore, but not enough to stop me from running. I ran for 4:30 min and walked for 0:30. I did 45 minutes of upper body. My ride stood me up, so I had to walk home. Now my legs are tired!
Mile Splits: 9:05, 9:07, 9:01, 8:56, 8:49, 8:22 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Nice-N-Easy on the treadmill before yoga class | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Drove Cathy's car up to Pioneer park so she could run to her boot camp. I then ran home. This was mostly downhill and painful. Mile 5 I did a few fartleks which made my legs feel heavy. Mile 6 & 7 I picked up the pace and this time I didn't have heavy legs. Good run over-all!!
Mile Splits: 9:31, 8:47, 8:34, 8:41, 8:29, 8:20, 8:00 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Rode bike for 75 miles with Cathy, mike, mike, mica, and others. We did the Gunlock loop. We took it fairly easy. I did the wall twice for good measure!! Ran into many friends along the way, and at mile 50 when we were finishing up our ride, I ran into the triclub and joined them for my last 25 miles. While cruising down a good hill, my back tire made a 12 inch split right down the center. I heard it rip but didn't bother to find out what had happened!! I was very lucky the tube didn't pop. I rode another 12 miles before I noticed the damage. Again, very fortunate that I had a head wind and uphill at the end to keep me slower than normal.
I did a transition to run right when I arrived home. I did 5 miles just below a 8:00 pace. Felt very good... then I ate a hamburger and fry at 5 Guys.... Totally Awesome!!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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