| 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 | | 23.20 | 14.00 | 0.00 | 0.00 | 37.20 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 3.00 | 0.00 | 0.00 | 6.20 |
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Ran most of the bloomington loop and headed home down the virgin river trail. Plenty of false flats!! Splits: 7:38, 7:24, 7:13, 7:16, 7:20, 7:27
Yoga class this evening... I am so stiff I was almost to tears!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 2.00 | 0.00 | 0.00 | 6.40 |
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Track/tempo
1mile warm-up(7:58), 4x100 (6:00) with 100 recovery (7:45)
400 at 7:50
2x200 (5:41) with 200 recovery (8:00)
400 at 8:03
2x200 (5:41) with 200 recovery (8:00)
400 at 8:33
mile at 7:43
mile at 7:09
4 sets of stairs
Crossfit this evening of: Strength work 8reps X 4 sets of bench press and 4reps X 4 sets of strict pull-ups. We then did 3 rounds of 20 pull-ups and 20 burpees. My abs were killing me during the 3rd round. | | Add Comment |
| | 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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Ran the same course as last monday from my office to home. John joined me this time and with him recovering from a marathon and me from just being tired, we were a sorry site. We managed to hold average pace. Splits: 7:47, 7:19, 7:22, 7:22, 7:24, 7:35 (7:29 ave)
Swam a mile at the lake this evening with the tri-club. I mostly goofed around and swam from rock to rock. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 1.00 | 0.00 | 0.00 | 6.00 |
| Ran the bloomington loop from my house with Heath and John. The wives joined us but fell far behind us. This is a hiller course than I like when running a specific pace (7:30). Heath really pushed us to stay on pace. The big hill on mile 5 was a beast and I had to run low 6's for the next half mile to catch back up to the group. Splits: 7:42, 7:21, 7:19, 7:21, 7:37, 7:03 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 3.00 | 0.00 | 0.00 | 6.40 |
| I wanted something flat today so I ran down the river trail system. It's a slight drop following the rivers and a false flat coming back. I ran the false flat faster and it felt like a jog. I mostly focused on my form while running and that seem to speed me up. At mile 5, I closed my eyes while I ran straight into the raising morning sun and when I checked my garmin I was pushing a 6:30 pace with ease. Maybe I should run with my eyes closed more often. Mile 6 was a tough push while running up into my neighborhood. The last 2 nights I have been getting closer to 8 hours of sleep. What a difference sleep makes. 7:17 average pace. Splits: 7:21, 7:19, 7:16, 7:12, 7:08, 7:20, 7:24(last 0.4 mile) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.20 | 5.00 | 0.00 | 0.00 | 6.20 |
| Ran with John from snow cyn to the high school. Felt fairly easy except for our quick start. Once my heart rate settled down the run got easy. Splits: 7:11, 6:54, 7:07, 6:59, 7:23(hills), 7:05, and 7:37(last 0.2 mile) I used the last 0.2 miles as a cool down and we walked about another half mile to the school. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.20 | 14.00 | 0.00 | 0.00 | 37.20 |
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