| 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 | | 15.40 | 13.10 | 1.50 | 0.00 | 30.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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AM - Bike trainer for 45 min using spinervals 38.0. Ran easy with Craig after bike workout.
PM - Swim
Warm-up:
100 IM easy
4X100 (2:00) ave 1:24 to 1:26
Core Workout:
5X200 (3:30) actual time 2:50, 2:54, 2:48, 2:47, 2:44
100 front kicks with 2nd and 4th 25 yds a hard kick
100 back kick with 4th 25yds a hard kick
300 pull @ 4:34
Cool down:
4X100 (1:50) 1:21, 1:20, 1:19, 1:14
100 IM easy | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 1.50 | 0.00 | 6.60 |
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Noon - HIT workout for 1:25
PM - Track - Warm-up, 4X100 striders, 12X200, 2X100 striders barefoot, cool down
200's (42, 45,46, 42, 42, 41, 41, 40, 41, 41, 41, & 41 sec) | | 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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Biked after work with Craig for an hour. We picked a very hilly route... fun.
Ran 5 miles after bike. 1.5 mile warm-up @10:00 pace, 2 miles @ 8:15 pace, and 1.5 mile cool down @ 10:00 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 |
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Swim 800 time trial (11:27) I would really like to see what I could do if I was actually fresh for one of these time trials. Went to HIT after swim. HIT was 2 hours of intervals... I am sore... Good night!!!
| | 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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Swim 4000 yds
Warm-up: 500 IM, kicks, free
Workout: 10X100 (2:00) (ave 1:25) Alternated between free & pulls, 10X50 (1:00) ave 41 sec, 10X25 (30 sec) ave 18, 3X500 (9:00) ave 8:20 | | Add Comment |
| | Race: |
Dog Town Half Marathon (13.1 Miles) 01:40:10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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This was a hard race... Besides the wind, rain and cold, the course was a true race course with lots of faults flats and hills. I really had to focus to finish this one. Also, very sore and tired from this weeks workouts. I will take this one! :) I got a dog tag finishers medal... Now that's special!!! :D
Spun out on the trainer for hour and a half. I need a nap now!! | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.40 | 13.10 | 1.50 | 0.00 | 30.00 |
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