| 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 | | 23.10 | 11.00 | 2.00 | 0.00 | 36.10 |
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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 |
| While Cathy and Britnee were downloading wedding stuff on my work computer I went over to my gym for a round of weights and other strength excersies. Did 10 reps of push-ups, mtn climbers, wall balls, kettle bells 53#, pull-ups, back extension, bar dips, GHD, front squats 95# | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 4.00 | 0.00 | 0.00 | 7.00 |
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This is the start of all 7's @ 7:30 pace this week. Craig, Heath, John, and Brian ran with me this morning. We hit the Virgin River Trail for a nice flat course. This pace seems to be getting easier. Splits: 7:31, 7:23, 7:17, 7:14, 7:14, 7:25, 7:18. Last 2 miles was a false flat and mile 6 was a much needed potty break.
I did a light crossfit workout with Cathy. I worked on my power snatch. I need lots of work on that... I lost my balance a lot! I did a routine of head stand push ups, toes to bar, bar dips, and push ups. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 1.00 | 2.00 | 0.00 | 6.00 |
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Track (5am)
1 mile warm-up (7:38), 4x100 sprint/glides, 2x200 (37 & 38s), 3x800 (2:58, 2:58, 2:55), 1x400 (1:23), 1 mile cool down (7:11). Recovery: jog back on the 100, 200 jog on 200, and 400 (2:30) on 800's and 400. I think my pace was a little fast. We shall see if I can repeat this consistently.
This evening Craig and I did Crossfit.
25-20-15-10-5
Sledge Hammer Slam 20#
Burpee (half the reps if you added a jump, pull-up and knee to elbow after each burpee)
Kb swing 53#
Rest 2 min between each set
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3 min FLR
I did the burpee, jump, pull-up, K2E... tough workout | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
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7-miler from Heath's house to John's house. The run was mostly downhill except we ran over a mile up Sunset blvd... But we held pace!! Splits: 7:27, 7:20, 7:28, 7:17, 7:16, 7:28, 7:15
This evening I went to yoga... I am so tight!! OUCH!!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 0.00 | 0.00 | 0.00 | 7.60 |
| Ran with John down the river trail and circled backed around bloomington. We were so exhausted and sore that it took everything to maintain a 7:30 average. I think we are track sore! Splits: 7:33, 7:21, 7:30, 7:35, 7:26, 7:25, 7:31, 7:59(last 0.6 mile) We used the extra 0.6 at the end for a cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 3.00 | 0.00 | 0.00 | 8.50 |
| Cathy dropped me off at the duck pond on Snow Cyn Parkway. I was so tired I didn't want to run. I still have mixed feelings on whether I should have ran this morning. My watch died at mile 4.6 and I am pretty sure I ran faster than I estimated... I was wiped out when I got home. I showered, drank my recovery drink, ate a bowl of cereal, and then slept for 2 hours. My only recorded mile splits were 7:23, 7:19, 7:24, 7:20, 7:15... Maybe I'm sick. I know I still have that blasted ear infection going on... That sure messes with my equilibrium. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 23.10 | 11.00 | 2.00 | 0.00 | 36.10 |
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