Why I Oughta!!!

Week starting Oct 16, 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:

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
7.5013.102.500.0023.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.500.002.500.005.00

AM - Morning track that ended in a short workout. We were too tired and sore to push it. We did a 1 mile warm-up, 2x100 sprint/glides, 6x200 (38sec ave), and half mile cool down. recoveries were 200 m jogs

PM - Crossfit

A. BB Box Step ups 12 x 3 sets @ Tough Weight (65, 75, 85lbs)

rest 2 minutes between sets

+

4 rounds for time (18:09)

16 deadlifts 155 lbs

600 meter run

60 sec. handstand hold

+

FLR – 3 minutes

The deadlifts had to be consistent and fast. I held the FLR's for the entire 3 min. I bet I could hold longer.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

CrossFit

A. 50 TGU slow and steady (35lbs)

+

B. Toes 2 Bar 12 x 3 sets; rest 1 min

+

C. Row 10 min for max meters (2725 meters)

The turkish get ups were tough!!! I switched 5 reps each arm. I was told to pace on the row, but when I finished I still had some left in me. I had the best distance over all the classes today! :) I ran to xfit and ran home. ran 5 miles (7:45 pace)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - Crossfit

5 sets:

AMRepsAP push ups (137#)

rest 10 sec

20 KBS tough and constant (55lbs)

rest 2:00 b/t sets

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

CrossFit

15 minute AMRAP:

6 pull-ups
6 Power cleans (135 lbs)
9 squats

Completed 9 rounds and 6 pull-ups on the start of my 10th round. My back hurts!!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.0013.100.000.0013.10

Ran most of the Snow Cyn half marathon course. I ran with John & Heath, Cathy trailed just behind us a few minutes. I wasn't sure if I was going to run this well after straining my back last night at crossfit. My back only bothered me when I had to engage my gluts on flats or up-hills. Thank God most of the course is downhill.

Splits: 8:02, 7:17, 7:12, 6:58, 6:54, 6:52, 6:48, 7:06, 6:58, 7:26, 7:12, 7:27, 7:35, 7:31(0.1 mile)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.5013.102.500.0023.10
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