| 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 | | 9.60 | 13.00 | 3.00 | 0.00 | 25.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 5.00 | 0.00 | 0.00 | 8.30 |
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Early morning run with Craig, John, Jake, and Brian. Ran the virgin river trail and looped back through the ranches. Mostly flat except for a mile climb out of the ranches. Craig and Jake pushed the pace. Splits: 7:36, 7:23, 7:10, 7:17, 7:13, 7:28 (hill), 7:18, 7:18, and 7:31(0.3 mile) 7:21 ave pace
This evening I swam 100 IM, 10x100 on 2:00, 10x50 on 1:00, 4x75 (kick, pull, free), and 200 cool down. Swam 100 at 1:28 and 50 at 40sec. Good return to the pool in a long time. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 3.00 | 0.00 | 9.30 |
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Treadmill Intervals: 2 x (600m + 800m + 1000m)
2 mile warm-up (7:30 pace)
2x200 [200 easy, 200 (6:00), 200 easy, 200 (6:00), 200 easy]
1 mile (7:30)
2X of:
600 @ 6:00 pace (10 mph)
800 @ 6:15 pace (9.6 mph)
1000 @ 6:25 pace (9.3 mph)
1 mile cool down
Recovery between intervals was the same time duration of each speed interval. For example 600 was 2:12 recovery, 800 was 3:06, and 1000 was 4:00. The extra mile before my intervals was a visitor that stopped by my treadmill to talk to me right when I was getting ready to go into my first 600. I wanted to tell him to leaving me alone, can't you see I'm working out!? But I was nice and talked to him for a few minutes. I ended up averaging a 7:30 pace during the entire workout... That was lucky! Why do treadmill 6:00 pace seem harder than actually running that exact pace on the track? I wanted to throw-up after each interval!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.00 | 0.00 | 0.00 | 8.00 |
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Ran tough today... Craig and John set the pace and I foolishly followed. Beside my guts falling out during mile 8, not a bad run. splits: 7:15, 6:45, 7:01, 6:47, 6:49, 7:01, 7:15, 7:14 (ave 7:01 pace)
Evening swim at the lake. 1 mile with no wetsuit, but did it all with fins for leg work. Fun stuff!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rowing down the Green river... lots of head wind and slow moving water. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rowing down the Green river... less wind and slow moving water. The kids had a blast! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 13.00 | 3.00 | 0.00 | 25.60 |
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