Why I Oughta!!!

Week starting Feb 23, 2014

15% off for Fast Running Blog members at St. George Running Center!

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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	69.30	Year:	161.30

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
47.50	8.90	3.70	0.00	60.10

Mon, Feb 24, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.00	11.60

Crossfit

20-15-10-5 reps of:

pull-ups

kb swings

wall ball

During warm up started with half mile run and finished with a half mile run (easy) and did 10 power cleans #95

After work I ran home the long way down the trail and then back around bloomington hills. Ran 11.6 miles at 8:05 ave.

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Tue, Feb 25, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	3.00	0.00	0.00	11.00

ran 2 miles @ 19:00 (9:30) TM
ran 3 miles @ 21:45 (7:15) Loop at work
ran 6 miles @ 53:00 (8:50) TM
Total ave pace 8:32

Broke my toe last night. Ran mostly on the treadmill to test out how much it would hurt to run. Went numb after the first mile. All is good!!

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Wed, Feb 26, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Crossfit
Work up of Over-Head Squats (OHS).
+
"Nancy"
5 rounds of:
400 run
15 OHS

I am so sore from golfing 18 yesterday that I reduced weight and held back a little today. Did a 400 run during my warm up. The 400's during the nancy were no faster than a 8:30 pace. Had to stretch a lot ofter the wod.

Lunch-time - Ran the bloomington loop from work (6mi). Hit the loops at christensen park on the way out and on the way back to get the extra mileage. Ran the high end of my easy pace on mile 3,4, & 5. Ave pace 7:41

Ran to basketball, stomped the team we played against, and ran home. 2.5 miles @ 8:00

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Thu, Feb 27, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

Did a loop around town. Legs are sore today probably from playing basketball last night. Ave 8:20 pace

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Fri, Feb 28, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.30	0.00	0.00	0.00	7.30

Easy loosen me up run. Seemed to work. Feeling much better.
17 min warm-up
3min @ 7 mph
2min @ 6.5
3min @ 7.5
2min @ 6.5, repeated 4x
10 min cool down

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Sat, Mar 01, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.10	5.90	3.70	0.00	11.70

Lake to Lake relay. Instead of calling this a race I made this a training event. My first leg was #5 which had a good hill in it. I crushed the hill and the entire distance was a good tempo run. Ave pace 6:50. I had about a half mile warm up.

Next leg was #9, this is the hard leg of the entire relay. It gets rated a full 10 and is extremely hilly. The total distance was measured wrong and I ended up running an extra mile with one more hill added to it. Ave pace 7:28. This was a tough leg!

Ran a cool down to the finish which added another 1.6 miles. It didnt seem to relax my calves and glutes. Ave pace 9:00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
47.50	8.90	3.70	0.00	60.10

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