| 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: | 17.80 |
Month: | 67.90 |
Year: | 245.40 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 35.45 | 0.00 | 0.00 | 0.00 | 35.45 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Ran 2 miles on TM at 8:20 pace, 5.2 miles on the bloominton loop @ 7:28 ave pace, and 1 mile TM cold down at 8:20. Nothing too eventful except the weather was perfect... sunny and 50 degrees! Also, I have been coughing for the last several days... I cough when I eat and drink... I cough when I talk too long! I run 8 miles and never coughed once!!? Go figure?! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
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For lunch I rode my trainer and did the Spinervals workout- road warrior dvd
Main set is 3x10min time trials. My legs were very tired after that one!
This evening I hit the gym for crossfit. I did a 3.1 mile warm-up at a 8:05 pace. Then jumped right into it. I am going to have some tired legs tomorrow... lots of core and legs today!!
A.1 Back Squat, 4 x 4 sets 30X0, rest 30 seconds. A.2 Weighted pull ups 5 x 4 sets; rest 90 seconds
B. Side plank hold 30sec./side x 3 + 2 sets not for time: 20 OH R. arm KB lunge steps, 35lbs 60 sec. accumulated FLR hold. 20 OH L arm kb lunge steps, 35lbs 60 sec accumulated FLR hold | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.75 | 0.00 | 0.00 | 0.00 | 9.75 |
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Since my little bruddah and I hit the all-you-can-eat-sushi for lunch today I knew this afternoon was going to be a big workout(s)! I first did my xfit workout "helen" which is 3 rounds of an almost all-out 400 yd run, 21 KB swings (53lbs), and 12 pull-ups. I completed that in under 12 min. The pull-ups slowed me down because I kept slipping off the bar from sweating too much. I am taping the bar next time. Then I went straight to the pool for 1500yds of pool drills. Half of the drills were kicking. Then... right after that I met up with craig for a 9 mile run. First 4 miles was under 140 HR, then next 4 miles the HR had to stay above 144 but not higher than 160. It was dark, cold, and windy. My sweat was turning my wet clothes into a swamp-cooler... BURRRR!!!!! Ave pace = 8:20
When I got home, Cathy showed me our commercial we did 2 weeks ago for sunwarrior foods. I really am not an actor... too funny!! | Add Comment |
| 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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Crossfit "Annie"
50, 40, 30, 20, 10 reps of: Double Unders sit-ups
I did DU only on the last 40 reps. Total of 150 sit-ups, 390+ single unders, and 40 double unders. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 14.40 | 0.00 | 0.00 | 0.00 | 14.40 |
| Ran with Cathy, Britnee, and Jared. We started out at +9:00 pace for the first 2 miles. I sped it up by running looped streets back to the group. After mile 8 the others ran home, I continued on holding my pace between 7:45 to 8:00. Felt good the entire run... lots of hills and rollers! | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rode 50 miles of the Veyo loop... the temp was bearable since I was dressed for artic conditions... good thing too... the wind was the worst I have ever endured on this ride. We were almost at a stand still on some hills and riding downhill felt like riding uphill. We also did 5 repeats on the wall. | Comments(4) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 35.45 | 0.00 | 0.00 | 0.00 | 35.45 |
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