| 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 | | 6.00 | 19.50 | 2.00 | 0.00 | 27.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 3.00 | 0.00 | 0.00 | 4.50 |
| TM: 1 mile warm-up @ 8:15, 3 miles @ 7:09, and 0.5 mile cool down @ 8:15 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
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Track
WU: 1 mile (8:00), 4x100 sprint glides, 2x200 (40 & 38sec)
Core: 3x800 (3:03, 3:00, 3:03)
WD: 0.5 mile (7:35) | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 3.00 | 0.00 | 0.00 | 3.50 |
| Ran the virgin river trail... half mile warm-up @ 8:15, next 3 miles paces were 6:53, 6:50, 6:54. I walked a half mile to the start the the neighborhood 5k. I walked with my younger kids while Cathy and the older kids ran. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.50 | 0.00 | 0.00 | 4.50 |
| Ran from the chuckawalla trail to Tiges house. Sort of a half mile warm up at 7:12 pace. The next 4 mile paces were 7:02, 7:00, 7:06, 7:02. The slow mile was the last mile of the st george marathon course. Only proves that I slow down during that section Every time! Or maybe it was that dime I stopped to pick up?! My cool down was a half mile walk to Tiges house. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 2.00 | 0.00 | 0.00 | 3.00 |
| Treadmill run... Half mile warm up at 8:20 pace, 2 miles at 7:12 pace, and a half mile cool down at 8:12 pace. Todays run called for a 2 mile at tempo. I needed a warm up and cool down to save myself from the shock of instant speed. This run is a recovery so I can rip it up tomorrow!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.00 | 0.00 | 0.00 | 7.00 |
| Long tempo run... pushed a little harder than plan. Mostly downhill from Winchester to John's house on the St George Marathon course. So i figured I could afford a faster speed. Splits: 6:53, 6:54, 6:49, 6:46, 6:46, 6:52, 6:54 I am typing this a few days later and I'm surprised how well I recovered. Track was manageable today at my top speed. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 19.50 | 2.00 | 0.00 | 27.50 |
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