Why I Oughta!!!

Week starting Oct 09, 2016

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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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 9.80 Month: 34.60 Year: 83.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.704.101.000.0022.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

walk with family (4mi)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.700.001.000.005.70

Early morning run with cathy.

Crossfit for lunch. Starting with the 12 week program of 3 days per week.

Week 1. Day 1.

A1. Bench press 6,4,2,6,4,2
A2. K2E 5x 6 set unbroken
 
rest 2 min

B. Push-ups ladder (1-15 reps)

C. 1 mile run @ 90%

Bench at 135#. Regular push ups from 1 thru 11. On knees 12-15. 1 mile run at 7:10 pace ( 8.2 for 3/4 mi and 8.5 for last quarter. 6:40 pace WAS my 90%. I'm 7:00 pace at 90% right now)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.100.000.004.10

Lunch run. ave 8:04

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit

10 minute amrap of:
10 dips
10 Front Squats

Rest 3 min

A1. Push Press Cluster, 1.1.1 x 3 sets; rest 10 sec in Cluster
A2. 20 burpees; rest 2 min

Completed 6.5 amraps. I was so sore from omonday I needed assistance of a purple band with dips. Squats 95#. Push press 75#

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Navajo Dr loop. half pavement & dirt. ave 8:15

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit

5 min AMRAP:
Wallballs 20/15 – * every time you break perform 5 burpees.
* rest 3 min

5 min AMRAP:
Wall Handstand Holds – every time you break perform 5 broad jumps
*rest 3 min

5 min AMRAP
Double Unders – every time you break perform 15 sec L-sit hold(Parrallettes, rings, or hanging from bar)

I did 20 burpees, 15 broadjumps, 2 L-sits

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Ran to work with cathy.

We met the boys at my gym. Taught the younger boys how to lift. They had fun!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.704.101.000.0022.80
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