| 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: | 12.80 |
Month: | 49.10 |
Year: | 141.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
Warm-up of 400m row, squats, pull-ups, push-ups, etc. I even did my first two bar muscle-ups. I just popped right up. That was a lot of fun. This was a recovery workout. I did a modified 'Jackie' and other additional skills. Here's the list: 1k row, 20 thrusters (45#), 10 pull-ups with 2 more bar muscle-ups, 10 GHD, 10 back extension, 10 GHD, 10 back extension, and 15 head stand push-ups. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
Strength: bench press 3 reps x 4, rest 60 sec, and DB push press 6 reps x 4, rest 60 sec
W.O.D.
6 rounds of:
10 burpees (crossfit games style)
15 Russian KB swings (45#)
15 ball slams (15#)
40 double unders
Rest 2 min between rounds
What a killer out!!! I did the WOD in 28:05. I will feel this one later in the week. During my warm up I did a 400 meter run. My legs felt surprising good. But, my lower legs were hurting after the WOD. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| Ran downtown with John. My first run after my race. Lower legs were a little achy, but I think last night crossfit may have contributed to that problem. 9:10 ave | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| TM run... ran a fartlek after every mile of easy running at a 8:35 pace (7.0 mph). The farleks were set at 7.8, 7.9, 8.0 mph. I threw in one more for 30 sec at 8.5 mph just before I finished. Ave pace 8:30 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
Strength: back squats 4, 6, 8, 6, 4 and DB rows
12 min of:
100 DU one time
Finish with amrap of 10 T2B and 10 bar dips.
I did 5 and half rounds | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.00 | 0.00 | 8.80 |
| Easy run with Cathy on st George half marathon course. I am still very sore. It was very cold out too. I guess our mild fall weather is over. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.00 | 0.00 | 0.00 | 0.00 | 17.00 |
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