Why I Oughta!!!

Week starting Nov 06, 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:

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
21.000.000.000.0021.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

 

A. Pull up ladder 1-5 x 5 sets. Not for time
+
15 minute AMRAP:
12 push ups
7 T2B
10 burpees
+
3 minutes of accumulative Plank

WOOF!!! That was a beast. Just the warm up & the pullups had me worn out! 6 rounds on the amrap.
 

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Lunch time run. ave 8:10. Nice day! Feel good

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Crossfit

A1. 60 sec. unbroken kb swing amrap x 3 sets @ 55#; rest 30 sec.
A2. 60 sec. amrap box jump @ 24″ x 3 sets; rest 30 sec.
A3. FLR on rings – 60 sec. UB x 3 sets; rest 3 minutes

B1. Wt. Back Ext., 10 x 3 sets (3by2 count); rest 60 seconds
B2. Laying barbell Tricep ext., 10 x 3 sets, (2by1 count), rest 60 seconds

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

easy with cathy in hawaii

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

TM hill intervals

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

wikiki

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.000.000.000.0021.00
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