Why I Oughta!!!

Week starting Nov 11, 2012

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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
46.300.000.800.0047.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.200.000.000.007.20

Ran 2.2 miles to the rec center, and ran 5 miles on the treadmil. First 2.2 averaged a 7:27 pace, 1st TM mile was at 7.5 mph, mile 2 at 7.7, mile 3 at 7.9, mile 4 at 8.1, and mile 5 was split with the first half at 8.5 and then a declining speed cool down.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.800.009.60

Lunch time run with my 7 yr old following along on his scooter. I tried to convince him to take a bike, but he insisted that the scooter was easier. After we did our first 3 miles he asked if we did a mile yet. I told him we were almost there. He got a short break at the park and a drink of water. I told him to wait for me here while I run a quick mile. He wanted to come so I didn't argue with him. The kid pushed that scooter 7 miles. I was impressed. He did say he was very tired at mile 6. I told him he should be after pushing as far as he did. He was impressed with himself that he did 7 miles. He did go to bed early tonight. Splits: 7:57, 7:41, 7:39, 7:31, 7:34, 7:49, 7:31

Ran 2 miles to crossfit. The WOD called for a 200, 400, and 600 run between each shoulder press.

Crossfit
Power cleans build up to max. 2x95, 2x115, 2x135, 1x145, 1x155
+
20 shoulder press (95#)
200m run
15 shoulder press
400m run
10 shoulder press
600m run

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

Ran the black hill loop with John, Heath, and Phil. My legs are tired from yesterday and I just never warmed up. Too Cold this morning!! Splits: 9:04, 8:22, 7:42, 7:47, 7:46, 7:33, 7:46, 8:01, 8:00

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.600.000.000.008.60

John and I ran easy around town. We both have half marathons tomorrow. He is going for a win and I am running for fun/finish. I am so sore from crossfit and the demolition project with the boys.

Crossfit
EMOM 10 min
5 ball slams (20#)
5 KB snatch/arm (35#)
+
EMOM 10 min
10 sit ups
5 bar dips
+
EMOM 10 min
8 wall balls (20#)
8 push ups

Ran 2 miles to the gym and 1.8 miles after.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.000.0013.10

Jive turkey half marathon. Put on by the underground runner. Very tough course. Lots of uphills. I think I will be officially sore this weekend!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
46.300.000.800.0047.10
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