Why I Oughta!!!

Week starting Jul 04, 2010

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Location:

St George,

Member Since:

Mar 10, 2009

Gender:

Male

Goal Type:

Boston Qualifier

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:

Miles:This week: 0.00 Month: 48.40 Year: 819.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.504.003.000.0034.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.400.000.000.006.40

Enoch City 10K Freedom Run.  Cathy talked me into running it... I was too sore to run this race.  Both calves were very tight, and I had shin split pain during the entire run!!

Splits: 7:55, 7:19, 7:14, 8:00 (stopped and stretch), 7:33, 7:52, 7:56 pace for 0.4 miles. Last 1.5 miles was uphill... Why????  This was probably my worst race!

Then I rode home on my bike... 94 miles home!  Average speed = 19.0 mph.  Just finished under 5 hours.  We took the route through Enterprise.  Lots of hills and plenty of head wind!! That was one of the hardest almost century rides I have done!!! Glad I did it!!!  I made it back in time for my Destist appointment by 3 minutes... :)  Oh Wait... :(

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Ran 5 miles for lunch... total time 43:10 (8:38 pace)

Evening Brick workout: Ran (34:27) with Craig, swam 1 mile (30:05) with triclub, biked 15 miles (46:45, 19.3 mph ave).

Run Splits: 9:15, 8:46, 8:18, 8:07 (8:37 pace)

I raced breanna on the last 0.2 miles of the swim.  Either I'm getting faster or she was toying with me!?

We pushed some tough intervals on the bike.  I should feel this tomorrow!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.100.003.000.008.10

Speedwork with Craig and the triclub
Goal is 45 sec 200 and 1:30 400
2 mile warm-up
4X100 with 300 recovery
2X200 with 200 recovery (38 & 42 sec)
6X400 with 400 recovery (1:27, 1:29, 1:29, 1:31, 1:29, 1:28)
2X200 with 200 recovery (38 & 40 sec)
1.1 mile cool-down

We were planning doing 12X400 but the weather was so hot (105) Dennis told us to do 6X400 but at a faster pace.  So instead of our 1:36 400's we set our pace fopr 1:30 400.  We did okay!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.004.000.000.0011.00

Ran the first mile with Joseph and Anna. Then I ran the Bloomington Hills loop (hilly) and then crossed over the Virgin River through the back way into Bloomington. My faster mile splits were the down hills. I was running about a 8:30 on the flats and between 9 & 10 pace on the tougher hills. I ran the last hill at a 8:20 pace.

Mile Spilts: 11:40, 9:15, 8:53, 7:54, 8:14, 8:21, 8:01, 8:20, 8:20, 7:23, 8:23

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
27.504.003.000.0034.50
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