Why I Oughta!!!

Week starting Jul 03, 2011

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15% off for Fast Running Blog members at St. George Running Center!

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:

Miles:This week: 0.00 Month: 60.70 Year: 999.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.254.302.750.0011.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.300.000.003.30

Happy Independence Day!!!

Started the day with the 5k Freedom Run in Bloomington.... My body is very sore from saturdays run and last weeks crossfit. I started out slow the first mile and then picked it up into a 7:00 pace. Total time was approximately 25 min. I didnt run with my garmin, but the had a finish clock. I didnt pay very close attention to it since I started about 30 seconds after the gun went off. My 13 yr old was having wardrobe malfuctions!! We hurried to crossfit after the race!!

CrossFit:

"Annie"
50-40-30-20-10
sit-ups
double unders

Since I can't do double unders yet, I had to do 3x the reps with the jump rope... 150-120-90-60-30. We skipped the strength part of "good mornings" because my back and gluts are very sore!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.250.002.750.007.00

AM - Track @ Snow Cyn HS (8x400)

WU: 1.5 miles
4x100 sprint/glides
2x200 (36&35sec)
Core: 8x400 with 2min recovery (200m)
Splits: 1:23, 1:25, 1:29, 1:25, 1:30, 1:27, 1:28, 1:29
2x100 barefoot increasing speed every 20yds on the football field
CD: 1 mile

I was still a little sore from last week, and tired from staying up so late. I also ate really crappy last night too!! I was surprised by my times today. The 200's and 400's were faster than normal. I tried to keep the 400's closer to a 1:30 and I bounced around a little on my times. The protocal allows for a 3-5 sec deviation on the intervals... so I did okay!

PM - CrossFit

12-15-21-15-12 for time of:

Box Jumps 24″/20″

Handstand Push Ups

Deadlifts 185/12

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Yoga Class... thats what we did today for our 21 yr anniversary. And El Pollo Loco for dinner. :D

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.001.000.000.001.00

AM - CrossFit:

3 Rounds for time: 14:30

10 toes to bar
12 turkist get ups (25lbs)
400 m run

Crossfit intervals during the WOD... Had to run 400 m 4x included during the strength training. The first 400m was during the warm-up.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Evening Swim... wanted to see what my shoulder would feel like. Wasn't too painful, only the backstroke bothered it!

WU: 100 IM, 100 Free, 6x25yds on 1:00 (19sec ave)
Core: 6x50 on 1:00 (38sec ave), 6x100 on 2:00 (1:23 ave)
CD: 200 yds free easy

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Biked with Cathy and Tige from sand hollow res. to virgin and back (35 miles). This was more of a leisure ride. No run...

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.254.302.750.0011.30
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