| 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: | 15.70 |
Month: | 5.50 |
Year: | 183.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.70 | 9.80 | 0.00 | 0.00 | 44.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode bikes 15 miles with Cathy and Kristal. High cadence spin for me. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
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Ran with Cathy and Kristal out on the virgin river trails. Slow pace with them. (6.2)
Crossfit
5 rounds of:
15 kb thrusters (70#)
10 bar dips
15 kb sdhp (70#)
200m row
Rest 60 sec
Late night run with Craig and Heath on the hills of the IM course. (3.8) | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 1.50 | 0.00 | 0.00 | 5.30 |
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Early morning Track w/ St George Running Club
1 mile warm-up
6x100 w/ 100 recovery (23,22,22,22,22,21)
4x400 w/ 400 recovery (1:26, 1:28, 1:27, 1:28)
4xstairs, and cool down.
First track day of the year. I was suppose to take it easy. Legs felt like lead weights. I am tired from yesterdays crossfit.
Crossfit
A.1. back squats 4 reps, rest 30 sec
A.2. 12 T2B, rest 2 min
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16 min EMOM of
(odd) 10 box jumps (24")
(even) 7 chest to bar
HIT with Craig and Cathy. Warm-up of easy gear with high cadence work-ups. Core was 20 min hill of 5 min warm-up and 15 sec surges at the beginning of each min. 3x4:00 at 90 rpm switched handle bar positions each min. cool down 5 min in moderate/easy gear at 90 rpm | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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After work I biked with Heath until his back tire exploded. I caught up with cathy to finish out my ride. Not bad for a recovery day.
Ran easy 4 miles at 7:45 pace. Very flat course | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.30 | 0.00 | 0.00 | 8.30 |
| Wasn't planning on a tempo run but the day was so perfect I had to run. I ran from my office to the Dixie Ctr and back. I had a head wind on the way there and was thinking how much fun my run was going to be running back on a downhill and with a tail wind. Well... the wind shifted and I got a strong headwind coming back. All good, I guess!? My 8 mile time was 58:23. Anything under a hour is good! SPlits: 7:38, 7:21, 7:23, 7:20, 7:15, 7:12, 7:12, 7:04 1 hr spinervals on the trainer | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 0.00 | 0.00 | 4.70 |
| We were rain out so we hit the rec ctr treadmills. I must be a little tired because a 10 min pace was killing me. I worked up 0.1 mph every quarter mile. I got to a 8:20 pace and cathy said I was taking too long and was time to go home. I jumped up to a 7:30 pace for the next 3/4 mile and called it quits. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| Ran trails with cathy, chelsea, and tige. Took a new trail called suicidal tendencies. Totally worth the run to the top. The wind was brutal but over all worth it. Splits: 14:03, 12:55, 13:25, 12:32, 16:03, 10:33, 8:15, 8:29, 10:13, 7:59, 8:55, 8:16. Can you tell by the splits when the others quit? | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 34.70 | 9.80 | 0.00 | 0.00 | 44.50 |
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