Why I Oughta!!!

Week starting Nov 10, 2013

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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
33.101.000.000.0034.10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Crossfit
10 min amrap of:
5 pull ups
10 push-ups
15 air squats
+
3 min plank (accumulative)

Completed 9 rounds... wow!! I have really slowed down. I usually can do 11-12 rounds in 10 min.

Ran to yoga class this evening. The right calf is feeling much better to run since I striped it last friday. Ave pace 8:05

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Easy run around the bloomington loop.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Crossfit
3 sets:
60 sec amrap Wall Ball Cleans, rest 30 sec
60 sec amrap box Jumps – 24′, rest 30 sec
60 sec amrap KB Swings, rest 30 sec
60 sec amrap burpees, rest 30 sec
**After each set rest 5 min ACTIVELY(active meaning work on a skill -hspu’s, DU’s, etc)

Ran 3 miles this evening on the treadmill. Very painful run. Had to cut the run short.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.000.000.009.00

Ran my lunch-time tonaquint/dixie ctr loop. I pushed mile 6 at marathon pace (7:15), but kept the whole run easy. Ave 8:03 pace. Wasn't sure what was going to happen since running was so painful last night. Feeling better today. I am wondering if yesterdays crossfit may have made my leg sore. Jump rope and box jumps would strain the lower legs.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit

A1. BB raises 4x 6 reps, rest 30s

A2. HSPU 4x max reps, rest 60s

+

shoulder press 2.2.2. 4x

+

100 push ups, every ttime a break do 15 abmat sit ups.

(Did 60 sit ups)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.0010.90

Ran 7.7 miles of trail with cathy in the hills above Lake Forest. Lots of hills and oak trees.

After our drive home we ran 3.2 more miles to help counter all the sitting and good food today.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
33.101.000.000.0034.10
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