| 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 | | 159.70 | 18.00 | 3.00 | 0.00 | 180.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
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Crossfit
A1. Hang power cleans 2reps + Power cleans 4reps X 3 sets, rest 30 sec (135lbs)
A2. pull-ups for 60 sec X 3 sets, rest 2 min
B. 10 min amrap of shoulder to OH, every break do 10 T2B (5 rounds of 10 reps each)
C. 20 TGU's (35lbs)
Yoga class, and a 3.6 mile run after I eat some power pizza at Costco. Feeling good after just running a marathon. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 1.00 | 0.50 | 0.00 | 5.60 |
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Afternoon.. 5.1 run around the bloomington loop. First 2 miles were tough, but things eased up. Ave 7:40 pace
Evening... Crossfit
15 OHS unbroken (85lbs)
15 burpees unbroken
200 run sprint
rest 3 min, repeat 4 times | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.30 | 8.00 | 0.00 | 0.00 | 16.30 |
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Ran 2 loops of the IM course with Heath and Craig. We did a 2 mile warm-up, 2 mile rep at marathon pace with 1 mile recovery X 4 sets, and 3 mile cool down. 8:01 ave
Splits: 8:18, 8:21, 7:37, 7:40, 8:29, 7:32, 7:48 (hill), 8:46, 7:32, 7:26, 8:28, 7:51 (hill), 7:25, 8:47, 8:16, 7:59, and 8:00(0.3 mile). | | Comments(8) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch time juant around the neighborhood. Tried to run easy... so hard not to want to go all out! Weather here is sooo nice with a cool breeze. Splits: 7:54, 7:41, 7:34(hill), 7:20, 7:12 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.70 | 0.00 | 0.00 | 0.00 | 16.70 |
| Trail run Utah mtn.... 14 miles up, 3 down | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
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AM - Easy 6.5 mile run with Cathy, John, and Kristal. Ran from our house to bloomington and back.
PM - Ran easy with Craig for 7.2 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 1.50 | 0.00 | 0.00 | 5.00 |
| Easy track day. Trying a new runnning group with the St George Running Center. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.00 | 0.00 | 0.00 | 0.00 | 20.00 |
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Ran hwy 18 from Baker reservoir to the bluff street church with Craig and John. Very strong head wind... Good thing it was mostly downhill. 8:00 ave pace
We had one psychotic motorcyclist speed pass us 4 times on a bullet bike trying to get close to us to... scare us? intimidate us? show off his skills? We got hold of a deputy that passed by to report him. We don't know if the police found the fool!!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy miles... 7:55 ave | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 3.00 | 0.00 | 0.00 | 9.30 |
| Ran uphill for have below | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spin class (intense... Woof!), yoga class (tight and sore... double Woof!!), and a 1000yd swim in the pool (maybe I should reconsider actually signing up for IM) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 2.50 | 0.00 | 6.50 |
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Track with St George Running Group.
5 lap warm-up, bunch of 100's at varying paces and techniques, 2 sets of 2x200, 2x400, 1x800, and 3 sets of stairs, and 2 lap cool down.
Interval pace for me was 6:15's and recovery was marathon pace for half the distance of the interval. We ran straight through each set with a 3 min rest in between sets. We were planning on 3-5 sets but Steve felt that we needed to cut it at 2. I think everyone was going out too hard, but me and another guy stayed to our pace and fell way behind the others. This was a tough workout because our recoveries were so short and we never really got to rest too much between intervals. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 mile swim in Sand Hollow and a bike ride. Water was 58 degrees and a little windy on the bike. Can't decide if I'm going to sign up for IM in 2 and a half weeks. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran with Craig early on the virgin river trail. Ave 8:00 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1 mile swim in sand hollow reservoir. Very nice weather and water temps today. We swam fast too!! Tomorrow... Red Mtn 50K... should be fun!! | | Add Comment |
| | Race: |
Red Mountain 50K (31 Miles) 04:39:45, Place overall: 5 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 31.00 | 0.00 | 0.00 | 0.00 | 31.00 |
| Red Mtn 50k... We started with really warm temps. I had to finish this thing faster than planned so I didn't get stuck in the worst of the heat. I ran the trail portion slower than planned. It took me over 2 hrs to run the first 13 miles. At the transition from dirt to pavement I changed into my running shoes and picked up the pace. I was still thinking about how hard this race was after mile 26 so I worked on controlling my pace. I think I did okay. My longer mile times were due to hills and hanging out at the aid stations too long eating and talking.
Splits: 8:48, 8:38, 8:02, 7:41, 9:37, 11:39, 8:45, 8:18, 7:52, 12:32, 10:20, 7:46, 7:50, transition, 11:50, 7:34, 7:44, 8:20, 7:43, 8:09, 9:10, 7:44, 9:33, 7:55, 9:17, 9:11, 8:47, 9:02, 12:22, 8:02, 9:55, 9:52 | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 3.50 | 0.00 | 0.00 | 8.80 |
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Crossfit
A. 45 DU, 7 front squats 95lbs, 31 DU no break, 7 front squats, rest 1 min
B. 1-5-1 ladder pull-ups, rest 1 min
C. 1-5-1 ladder Push Press 95lbs, rest 1 min
D. 20 situps, 10 GHD, 15 situps with 15lbs ball, 10 GHD
Track tempo work. Stayed on the easy side since I just ran a ultra 4 days ago. Workout called for 4x100 sprint/glides with 400 recovery, 2x200 (45s) with 200 recovery, 6x800 on 3:30 with 400 recovery on 2:30, and 5 lap cool down. (800 splits: 3:23, 3:29, 3:30, 3:30, 3:30, 3:30) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spin class | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
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Lunch run from work up the virgin river trail to jack in the box and back. Legs are feelinng really good after just running an ultra. The wind and cloud cover was nice and it helped to reduce the heat/sun rays.
I did stop for a few at the jack in the box and ordered a fish sandwich, fries and drink. The 3 diet coke/ dr pepper mix was a nice relief. The run back was even better with food in my belly and high on caffine!!
Splits: 8:22, 7:59, 7:51,7:48, 7:53(0.6 mil), lunch, 7:59, 7:42, 7:42, 7:26, 7:23(0.6 mil) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Morning Spin class, evening run before some crossfit. Ave pace 7:45 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.70 | 0.00 | 0.00 | 0.00 | 13.70 |
| Ave pace 8:00 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 1.4 mile lake swim. Easy going!! Jumped on my trainer this evening for 1 hr. Easy spin only. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 159.70 | 18.00 | 3.00 | 0.00 | 180.70 |
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