| 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: | 0.00 |
Month: | 69.30 |
Year: | 161.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 19.50 | 2.50 | 0.00 | 24.50 |
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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 |
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AM - Crossfit
AMRAP for 10:00
20 push-ups, 10 hand-stand push-ups, and 5 push jerks 65lbs
I finished 4 sets... so much upper body that I was done after the first set. I think my arms are still sore from saturdays crossfit.
PM - Swimming Drills:
WU: 100 IM, 2x100 free easy, 4x25 on 0:30 (ave19sec)
Core: 4x75 on 1:30, 100IM, 400 free on 7:10
I was so exhausted and my arms were worn-out from morning crossfit. We just did too much upper body today. Cathy and I went for chicken salads instead of yoga class... we felt much better after our meal!?
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 1.00 | 2.50 | 0.00 | 6.00 |
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AM - Track
BLURG!!!! We argued whether to do 6X200 & 6x400 or 6X1000.... we compromised on 2X200 and 4x1000. I'm not sure if that was any better! I wanted the shorter distances! :) I was dizzy after that last 1000, but I ran a strong cool down mile at 7:19 pace.
1-mile warm-up, 2x100 sprint/glides, 2x200 (41 & 39sec) w/ 1:00 recovery, 4x1000 (3:52, 3:53, 3:59, 4:06) with 3:00 recovery, 1 mile cool down
PM - Crossfit
4x15' rope climbs
300 jump rope
4x15' rope climb
300 jump rope | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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AM - Crossfit:
Strength - DE box squats 5 reps each at 95lbs, 115lbs, & 135lbs
WOD - 5 rounds of 3:00 AMRAP
5 burpees
7 box jumps 24"
9 power cleans 95lbs
Rest one minute between each set
Complete 10 sets and almost an eleveth. Stopped on the 5th box jump. My legs were so tired I missed the box a few times. I was getting jump-shy everytime I started box jumps after the burpee.
PM - | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.50 | 0.00 | 0.00 | 14.50 |
| Tempo Run - Last 14.5 miles of the St George Marathon route. The last mile was tough. I think mentally I see this last section of the course and I want to quit. We will run this last section more often.
Splits: 8:16, 7:45, 7:34, 7:27, 7:23, 7:31, 8:01, 7:38, 7:47, 7:43, 7:38, 7:32, 7:52, 8:09 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| CrossFit: Strength - Ring Dips WOD - AMRAP for 15:00 (5x and 10 more squats) 10 Back Squats (125lbs) 15 KB Swings (45lbs) 20 GHD Sit-ups | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
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AM - 5k time trial run.
I didn't really run a time trial, but I pushed my body as hard as possible. Last nights squats and GHD's impacted my run. I pushed hard so I still got the benefit of the TT. Started my warm-up for 0.65 miles at 7:37 pace, ran 3 miles at a 6:48 pace, and finished to worthen park with an 8:37 pace.
Crossfit: we did 7 broad jumps (quality jumps for distance) and 12 Burpees (AFAP) 3 times. That was a tough workout!!! | | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 19.50 | 2.50 | 0.00 | 24.50 |
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