Why I Oughta!!!

Week starting Nov 07, 2010

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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:

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:

2015

This year will be much better than 2014

Only goal this year is PR at St George Marathon

Long-Term Running Goals:

Boston Qualifier 3:15

Ironman (best 12:11)

Ultra-Marathons (50 & 100 miler)

Keep Running!!!

Personal:

I am married with eight children.  All of them are ours. My wife is so awesome!

Favorite Blogs:

Miles:This week: 10.40 Month: 43.20 Year: 1349.55
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.005.000.800.0021.80
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - Spin class, only 23 miles!

PM - 3800 yd swim - Tri workou #2 (long Course)

Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.200.000.800.004.00

AM - Track (post race recovery workout)

1 mile warmup, 7X200, 1 mile cool down

200's were 42, 41, 40, 39, 40, 41, 41 sec

The plan was 14x200's but we were still sore from our race.

PM - rode to work and back... seemed hard... legs were tired from early track

10 miles at 35:00 (17.2)

Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - Skipped morning spin class... I was tired and my left knee was a little swollen

PM - Spin class for 1 hour. We were out of the seat at less for half (25 min) the class. I sprinted for the first 15 and last 15 minutes of class. Estimated distance of 20 miles.

Swam 3200 yds after spin. We did a short prymid workout. 600 warm-up, 2X50 (1:00), 2X100 (2:00), 2X150 (3:15), 4X200 (4:30), we skipped the 300, came back down the same way up, and we did 600 cool down.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.805.000.000.008.80

AM - 5 mile tempo run with 1.5 mile warm up and a 2.3 mile cool down. We ran down from winchester hills to town square. The total run was suppose to be 8 miles but we measured it out with Craig's truck. He had oversized tires so every mile we drove added another tenth.

Mile Splits: 1.5m = 8:00, tempo = 7:27, 7:22, 7:22, 7:15, 6:55, and cool down = 7:52, 7:53

Total average = 7:33 pace

PM - Spin with Cathy for 20 miles (23.1 mph average). Went to Yoga class afterwards.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - Swim (3000 yds) 1000 warm-up, 3X500 (8:00, 8:00, 7:45), 500 cool down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Biked the IM double loop course with Ryan S. We were 10 minutes slower on the second loop, but I had an extra mile when I biked into the State park for a restroom. VERY Windy going up the canyons towards Gunlock & Veyo. We had cross winds coming down Hwy 18.  This was a very hard workout with the strong winds and many hills. Averaged a 16.3 mph in 89 miles (5:28).

We left at 5:30 am and it was very cold too. I only wore a long sleeve with arm warmers, gloves, and shorts. I froze for the entire ride; didn't sweat much! I figured with wind chill from the bike speed and mother nature, I was feeling temps in the teens! The downhills were so cold I actually could not feel anymore!

After, I ran part of the IM run course. My plan was one loop but I only did 9 miles. I averaged just under a 9:00 pace. I think I was bonking... I hope I figure out this nutrition thing before the Big Day!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.005.000.800.0021.80
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