Why I Oughta!!!

Week starting Oct 02, 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: 5.50 Month: 56.50 Year: 1082.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.001.000.0014.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

CrossFit

Weighted Pullups 3-4 x 3 sets.
+
As many rounds in 20 minutes:

5 Squat Cleans – 95lbs
7 Burpees
9 KB Swings – 55 lbs

Completed 8 rounds and 4 squat cleans on the next round. This felt harder than anything I did last saturday. I went to the pool afterwards, I did 3x100's and called it quits. Too tired to try and swim any drills.

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.001.000.004.00

Ran easy with Cathy, Britnee, and Haylee. Felt okay... averaged an 8:30 pace

At Crossfit we had run intervals in between squat cleans and burpees.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

30 minute spin class (free spinning) and yoga class after spin.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

CrossFit

“Jackie”
For time: (8:28) Rx
Row 1k
50 Thrusters 45#
30 Pullups

and 15x3 Hip Extentions

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

CrossFit

In 10 min Build to a tough 1 rep Clean & Jerk
+
5 min AMRAP:
5 Clean & Jerks 135
10 Toes 2 Bar

Rest 2 min

5 min AMRAP
5 Front Squat 135
10 Pushups

Rest 2 min

5 min AMRAP
5 BB Rows 135
10 Box Jumps

The Jerk still bothers my shoulders. That slowed my time significantly since it took great pain to lift above my head and then lower the weight. I did 2.5 rounds on the clean & jerk, 4 rounds on the front squats, and 6 rounds on the barbell rows. The rows were easier since I didn't have to torture my shoulders! The strength section I only got up to 165lbs due to the shoulder issue. I didn't want to injure myself.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0010.000.000.0010.00

Ran the Mesquite Marathon route down the big downhill section. The first few miles the legs were a little stiff, but things started to loosen up after mile 2. Yesterdays crossfit workout left me a bit drained. Mile 8 & 9 got a little flat and I had to work a little harder to maintain pace. It's funny how I struggled with the flatter section after all that easy falling for the first 7 miles. Good run for a recovery week. I'm ready for track monday!! :)

Splits: 7:41, 7:19, 7:06, 6:58, 6:50, 6:58, 7:04, 7:09, 7:19, 7:05

Comments(6)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.0010.001.000.0014.00
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