| 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 | | 19.90 | 2.50 | 0.00 | 0.00 | 22.40 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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To keep myself sane on the treadmill I played with the speeds every 0.1 mile. I started at 6.0 mph and every tenth of a mile I increased a tenth in speed. I went up 10x0.1, down 5x0.1, up 10x0.1, down 5x0.1, and went up 10x0.1. At this point I was at 8.0 mph and every tenth of a mile after that I decreased speed every 0.2 mph. When I reached 6.6 mph with 0.3 miles left I held the speed there since running that slow started to change my form. Averaged 8:32 pace
I felt really good this year about how I ran. I ran 4 marathons this year, 2 ultras (50K & 50-miler), and 1 ironman. Since 2007I have run 19 marathons which includes ultras and Ironmans. I have many more in me, but this next year I plan to tone it down a bit. swim 40x100.... 10x100 warm-up on 2:15, 10x100 on 2:05, 10x100 on 2:00, 10x100 on 2:00. Averaged 1:24-1:25 per 100, and took 2 min rest between sets.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 15 warm-up on the spin bike Bear Complex lifts 3 reps of 45, 65, 95, 115 lbs, 2x10reps bar dips, 10 push ups. TM run... started at 6.0 mph and increased speed 0.1 mph every two tenths of a mile. Stopped when I reached 7.5 mph. Just keeping today easy. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Crossfit
Strength: 5 sets of
bench press 5 reps, rest 1 min; strict pull-ups 5 reps, rest 2 min
(wt: 135, 145, 155, 165, 175)
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3 rounds of:
30 kb swings (45#)
20 wall balls (20#)
10 T2B
Lunch-time TM run... I set one of the pre-program functions. It gave me a roller every mile. That was kind of a nice distraction. | | 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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Crossfit
Three sets for max reps of:
60 seconds of Wall Ball Shots (20 lb)
60 seconds of Rest
60 seconds of Power Cleans (115 lb)
60 seconds of Rest
60 seconds of Box Jumps (24″)
60 seconds of Rest
60 seconds of Shoulder to Overhead (95 lbs.)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
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8 sets of:
20 seconds of Hollow Rocks
10 seconds of Rest | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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swim 2000yds... Warm-up: 100IM, 50, 100, 150 all with fins on but no kick. I used the fins to straighten my form and point my toes. It really helped my workout with faster times.
Workout: 16x25 on 30sec, 10x50 on 1:00, 5x100 on 2:00, 10x50 on 1:00 with fins, no kicking, 12x25 on 20sec with fins no kicking, and a 200 under 3:00 (2:56)
Transition run after my swim. Started at 6.5 mph, increased 0.2 mph every 0.3 mile until I got to 7.5 mph at 1.5 mile. I held 7.5 mph to mile 3. Used the last tenth to slow down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 2.50 | 0.00 | 0.00 | 5.80 |
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Bright and Early I started with:
Crossfit
For time:
30 kb snatches (45#), 15 reps per arm
1000m run
30 box jumps (30")
1000m run
30 kb snatches
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3 sets of:
Back extensions 10 reps
Abmat situps 40 reps
Tough workout... I ran about a 7:00 pace on my run, nailed my box jumps, and my nose bursted during my last set of abmat
Then, after our snack at Mc Donalds:
TM run... I did a 1 mile warm-up at 6.5 mph. I did 5x400 at 8.5 mph with 400 recovery at 7.0 mph. Cool down for 1 mile at 7.0 mph.
Then, a 26 mile cold bike ride with friends around ivins, kayenta, and Utah mmountain. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 19.90 | 2.50 | 0.00 | 0.00 | 22.40 |
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