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Week starting Jun 21, 2009

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Mesa,AZ,

Member Since:

Mar 20, 2006

Gender:

Male

Goal Type:

Age Division Winner

Running Accomplishments:

  • Mile: 4:37 (HS)
  • 2 Mile: 10:11 (HS)
  • 10K: 35:52 (HS)
  • 5K - 18:15 (ARR Summer Race Series #1 - 2008)
  • 1/2 Marathon: 1:32:00 (St. George 2008 enroute)
  • Marathon: 3:10:56 (St. George 2008)

Short-Term Running Goals:

  1. Get down to 155 lbs 
  2. Run sub 18:00 5K
  3. Run sub 1:30 1/2 marathon
  4. Run sub 3:00 marathon

Long-Term Running Goals:

  1. qualify for Boston Marathon
  2. run Boston Marathon
  3. run sub-2:50 marathon
  4. run sub-1:20 1/2 marathon
  5. run sub-17:00 5K
  6. beat my high school 10K time of 35:52

Personal:

I was married in 1997 to my beautiful wife Lybi (confessions of a piano teacher on the blog), and we have 3 wonderful boys who are just as active as I was when I was little (he he). I grew up in southeastern Michigan, and my family became members of the Church of Jesus Christ of Latter-day Saints when I was 6. I attended BYU, and served a mission in Berlin, Germany. After graduating from BYU with a degree in Health and Human Performance (pre-physical therapy), I promptly changed careers and started working with computers (although no programming for me). We have moved across the country several times, and currently live in Mesa, AZ.  I work in computer security for a major nationwide homebuilder.

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Saucony Grid C2 Flash Lifetime Miles: 148.66
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Mon, Jun 22, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Lunch - weights again.

Lat pulldowns: 2 x 15 reps at 70 lbs

Seated rows: 2 x 12 reps at 70 lbs

Ab crunch machine: 15 reps at 90 lbs, 15 reps at 95 lbs and 10 reps at 100 lbs

Leg extensions: 2 x 12 reps at 90 lbs

Hamstring curls: 2 x 10 reps at 70 lbs

Dips: 2 x 15 reps, 60 lbs assist

Planks: 1:30 facing down, including alternating leg raises every 10 seconds for the first minute.  1:00 on each side

Supermans: 6 x 10 seconds each, 5-10 seconds rest.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Tue, Jun 23, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Lunch - lifted weights again.

bench press: 2 x 12 reps at 90 lbs

triceps extension: 2 x 12 reps at 50 lbs

curls: 1 x 10 reps at 90 lbs (estimated - too much), 1 x 10 reps on each arm at 40 lbs (est.)

lat pullups - 2 x 10 reps, 70 lbs assist

ab crunch machine - 3 x 15 reps at 90 lbs

shoulder press - 2 x 10 reps at 70 lbs? - this one killed my triceps

Planks - 1 x 1:30 facing down, 1 x 1:00 on each side

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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Thu, Jun 25, 2009
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00

Lunch - weights again.  See a pattern?

Lat pulldowns - 3 x 12 reps at 90 lbs

Seated rows - 3 x 12 reps at 70 lbs

ab crunch machine - 3 x 15 reps at 90 lbs

leg extensions - 3 x 15 reps at 90 lbs

knee-ups - 2 x 15 reps

leg curls - 1 x 10 reps at 70 lbs, 1 x 10 reps at 60 lbs (hammies were burning after 2nd set)

Planks - 1 x 1:40 facing down, including 3 x 10 seconds leg raises each leg, then 1:00 on each side.

Supermans - 10 x 10 sec with 5 second rest between reps.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
Comments(1)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTrainer 1 MilesTrainer 2 MilesRacer MilesTotal Distance
0.000.000.000.000.000.000.000.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00Weight: 0.00
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