Why I Oughta!!!

Week starting Nov 28, 2010

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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:

Miles:This week: 5.10 Month: 19.20 Year: 1094.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.600.001.000.0022.60
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

AM - This was definitely a recovery workout.  I biked a high cadence but little resistance in spin class. Transition run 3 miles very easy (9:50) on the TM.

PM - Swim

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.600.001.000.004.60

AM - Pioneer Park Hill Workout 4X

Splits: 6:43, 6:50, 6:49, 7:41

They were hard hills today... I'm still tired from the weekend! I gave up on the last one!! :(

 

PM - Swim (2Xstairs) 3300 yds total in 1 hour

Warm-up 500 yds
2X(4X50, 3X100, 2X150, 1X200)
3X200 pull
200 free cool down

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Spin Class 49:00 for 19 miles

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.700.000.000.002.70

Evening Workout: Swam 3600 yds of 4X250, 2X500, 1000, 3X200

Transitioned to run from the SHAQ to yoga class at Desert Palms. Ran 2.7 miles for a 9:15 pace.

Yoga class was a nice ending!!! We ate subway afterwards!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

AM - Swam 3100 (500 alternate, 1000, 5X100 drills, 500 pull, 300 free, 100 breast, 100 back, 100 free).

The back to back swims were tough!! I didn't feel right until half way through my 1000. But I got my 10K swim for the week. YEAH!!

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Started at Sand Hollow Reservoir and we biked 67.3 miles (17.3 mph ave) of the IM course with 1 loop. We did really well with pacing, nutrition, and slowing down on the big climbs. After the big hills I needed no recovery and I was riding faster than usual. Good ride!! We transitioned to run 1 loop of the IM run course. Did well there too!

I was surprised how good I felt after the bike. We were strong during the entire run. We ran a little too fast but maybe that will be my actual pace (8:55) by IM... I hope?! We started at the Snow Cyn softball fields and ran one loop of the IM run course.

Splits: 8:22, 9:05, 9:10, 8:40, 8:10, 9:12 (turned around and headed back), 9:29, 9:06, 10:12, 8:38, 8:18, 8:51, & 8:12 last 0.3 mile.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.600.001.000.0022.60
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