Why I Oughta!!!

December 21, 2024

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

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:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 378.50
Thu, Jan 06, 2011
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.004.000.000.006.00

Noon - Tempo run on TM

1.5 warm-up @ 9:30 pace
2X2 mile @ 7:35 pace
3 min recovery @ 9:30 between tempo intervals
0.2 mile cool down @ 9:30 pace

 

PM - H.I.T. Class (with bike trainer)

Spin 50 to 110 rpm.  Increase 5 rpm every minute.  Use easiest gear.
Spin 60 to 125 rpm.  Increase 5 rpm every 30 seconds.  Easiest gear.
Spin 60 to 135 rpm.  Increase 5 rpm every 15 seconds.  Easiest gear.

ILT 50-60 rpm.  3 minutes.  Tops, drops, tops.  Moderate gear.
ILT 80 rpm.  3 minutes.  Tops, drops, tops.  Easy gear.
ILT 50-60 rpm.  3 minutes.  Tops, drops, tops.  Slightly harder moderate gear.

Standing climbing tempo.  50-60 rpm.  10 minutes.  Big gear.
HR increasing to about 75% of max at the end of the standing.

Spin 5 minutes 100 rpm.  Easiest gear.

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