| 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 | | 37.00 | 13.00 | 3.00 | 0.00 | 53.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 3.00 | 0.00 | 0.00 | 8.00 |
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Indoor run on the TM @ 1% incline. It was so dusty outside I didn't want to expose my lungs to that kind of air conditions. The winds in the Nevada desert turned our skys into a mess. I couldn't see the mountains today. Started the TM at 6.5 mph, and increased speed 0.1 mph every quarter mile. At mile 5 I hit 8.5 mph and then started coming back down 0.1 mph every quarter mile. Ran the last half mile at 7.5 mph. Ave pace 7:50
Pray for the victims and family who are suffering from the explosion at the Boston Marathon today. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 3.00 | 0.00 | 8.50 |
| Track work on TM @ 1% incline.
Workout: WU; 4x100 w/ increasing speed each 100 and 100 recovery; 400, 800, 1200, 1200, 800, 400 w/ 400 recovery, WD. Ran the 400's and 800's at 9.3 mph (6:25 pace) and the 1200's @ 9.2 mph (6:31 pace). The second 1200 and 800 is when this run got tough. I was border-line dry heaving! Glad to get this done. My alergies are a mess after yesterdays sand/wind storm. I can't turn off the nose fauset. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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Ran early this morning at snow cyn state park with craig, heath, john, and jake. I ran short since this was suppose to be my recovery day. I felt great running uphill. The coming down was painful! I love this place in the mornings... No Cars!! 8:11 ave pace
Crossfit
5 minute amrap of: (8 rounds completed)
5 wall balls, (20#)
5 T2B
*rest 3 min
8 minute amrap of: (4 2/3 rounds completed)
10 Front Squats (95#)
10 Sit-ups
100m row
*rest 3 min
10 minute amrap of: (6 rounds completed)
30 double unders UB
15 squats
10 push ups
By the time I got to the last amrap I was trying not to dry heave during my double unders. I did most of my DU unbroken... I felt good about that. I still had 30 sec left on the last amarap but once I finished my 6th set I was DONE! The front squats were tough too! The sit ups and rows were a nice recovery between front squat sets. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
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Ran the TM this morning. Every pace felt like I was pushing a sub 6:00 pace. Warmed up for a mile and then I did 4 easy ladders. Ran last 2 miles at a 8:27 pace and 7:47 pace. Ave 8:22
Crossfit
A1. Shoulder press, 8.6.4 reps (65, 85, 105#)
A2. Weighted reverse pullups, 4 reps (10, 15, 25)
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10min of 1 min on, 1 min rest of 30 kb swings @ 55#
If I dont do 30 in one min, run 800m
(Completed 30, 30, 25, 25, 20 reps)
Then, Ran 3 miles, and biked 30 in the wind! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 10.00 | 0.00 | 0.00 | 10.00 |
| Ran from home to town square and then ran the IM course to the turn around at 1000 East. Ran home from there. 5 miles of uphill and 5 miles of downhill. My legs were so tired from crossfit this week. I cant believe I did as well as I did today. Splits: 8:04, 7:42, 7:58, 7:44, 8:03, 7:43, 7:22, 7:12, 7:07, 7:04. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Red mtn trail... started in dammeron valley and ended in Ivins. We had trail for the first half and then wondered for the rest. We had a hard time finding the little slot down the cliffs. It was very late when we came off the mtn. Had to have a friend guide us in with flash lights. Beautiful on top. Definitely do this again. I did roll my ankle in the dark. I'm out for at least a week! :( | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 37.00 | 13.00 | 3.00 | 0.00 | 53.00 |
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