Why I Oughta!!!

Week starting Nov 20, 2011

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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:

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Miles:This week: 9.80 Month: 34.60 Year: 83.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Swim Drills with Craig (1900yds/1.1mi)

WU: 100 IM and 200 pull
Core: 2x(50, 100, 150, 200, 250)
CD: 100 pull easy

I am still sore from the marathon last saturday. I wasn't sure I would be able to do anything in the pool. I did my warm-up very easily and when we started the core workout I felt I had the power to go at it! We did the 50 on 1:00, 100 on 2:00, 150 on 3:00, 200 on 4:00, and the 250 on 5:00. I had plenty of recovery which was probably the right way to do it since I'm in recovery. My 50's were at 40s, 100's at 1:28, 150 at 2:15, 200 at 3:01, and 250 at 3:50. I was dead-on consistent with both sets!

Did CrossFit with the kids in the garage. We worked on a little strength training that included front squats and weighted pull-ups. Well, the kids needed assisted pull-ups, I did weighted PU. The WOD was 200 run, 15 burpees, 25 KB, 15 burpees, and 200 run.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.000.000.000.001.00

Crossfit

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Easy day... swam long drills of 4x250 as my core work. Did a crossfit workout after swim.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.200.000.000.005.20

Pre-turkey meal run... Ran with Craig around the virgin river trail. Felt good, felt easy. I am still in recovery from last weekend. 

Splits: 8:15,8:00,8:07,7:54,7:27,7:06(last 0.2)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Early AM swim drills. No one showed up so I did an easy work up! Started with 200 IM, followed by easy 5x100's at a 1:30ish times. I took what ever time I wated between 100's. I did a consistent 10x50 on 1:00. I did my lap in 40sec.. some were 39's.

Later that morning I rode the Veyo loop with my buddy Craig. Heath Thurston (tri-pro) joined us for a clinic. I am out of shape on the bike... it is time to get back at it!! I did 44 miles at a 18.5 pace ave. It was ok temps, wind at the top, and head winds coming down. I'm happy with my performance since I haven't been on my bike much.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.800.000.000.004.80

Ran with my brother and Cathy for a semi trail run. Slow hurts but I didn't want to dump my brother... "Oh the Humanity!!!"

Biked with the kids later. We did a xfit wod in the middle of our ride consisting of 5 rounds of 5 pull-ups, 8 push-ups, and 15 squats. Only hyrum, cathy and i did the whole thing. The 6 yr old whined that he couldnt do pull-ups! :)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00
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