| 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: | 11.00 |
Month: | 69.30 |
Year: | 161.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 3.00 | 1.50 | 0.00 | 27.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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AM - Spin class and a 3 miler on the treadmill.
PM - Swim 4200 yds (2.4 miles)
500 warm-up (100 alternate strokes)
3X1000 main workout (4X50, 3X100, 2X150, 200)
15 second recovery between each interval and sets
700 cool down (100 kick, 2X200 pull, 200 kick alternate) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 1.50 | 0.00 | 6.20 |
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AM - Pioneer park Hill Workout
6 repeats - 10K pace going up, IM pace coming down, & 2 min zippy walk.
1 mile warm-up
Left side: 1:55 (6:44), 1:52 (6:33), 1:54 (6:35)
Right Side: 1:46 (6:37), 1:44 (6:25), 1:43 (6:31)
1 mile cool down
PM - | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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For lunch Cathy and I rode the Snow Cyn loop twice. Once with Cathy and the second time at my pace so I could get back to work. Total miles 35 for 2:05 (16.8 mph ave)
PM - swim 3500 yds in 1 hour
Warm-up: 400 (100 free, 100 breast, 100 free, 100 back)
600 free
Main Workout: 2X500 (7:45, 7:40)
10X100 (1:40's)
200 drill (gliders)
Cool down: 300 free easy | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 3.00 | 0.00 | 0.00 | 12.00 |
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Ran 6 easy with Craig and Autumn at 5am. Nice pace of 9:15. We have a 2 segment run today. Later I have to run a tempo.
Later... Ran 1.5 warm-up, 3 mile tempo, 1.5 cool down. My warm-up and cool down were all up hill. I ran up so I could do my tempo on a downhill slope. Not very consistent on my splits. It's odd that the flatter the terrain per mile split the faster times were made. Oh well!!!
Splits: 7:27, 7:00, 6:51 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Early morning swim 2300 yds
500 warm-up of 200 free, 200 back, 100 breast
3X500 free
300 kicks | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 0.00 | 0.00 | 6.30 |
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A ride with the tri-club... We headed out to Sand Hollow, circled through Hurricane, then hit the IM course back to Snow Cyn Parkway, and back home. We took it easy and this route is much easier than the IM bike course. Barely got a workout from it! Biked 73 miles at a 17.3 mph ave.
I ran 6.3 miles right after the bike! Averaged a 8:23 pace. I just ran easy up tonaquint drive, circled bloomington, and came back. Hilly but not hard! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.00 | 3.00 | 1.50 | 0.00 | 27.50 |
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