| 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: | 0.00 |
Year: | 378.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 74.10 | 10.50 | 8.90 | 0.00 | 93.50 |
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| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| 15 warm-up on the spin bike Bear Complex lifts 3 reps of 45, 65, 95, 115 lbs, 2x10reps bar dips, 10 push ups. TM run... started at 6.0 mph and increased speed 0.1 mph every two tenths of a mile. Stopped when I reached 7.5 mph. Just keeping today easy. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
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Crossfit Strength: 5 sets of bench press 5 reps, rest 1 min; strict pull-ups 5 reps, rest 2 min (wt: 135, 145, 155, 165, 175) + 3 rounds of: 30 kb swings (45#) 20 wall balls (20#) 10 T2B
Lunch-time TM run... I set one of the pre-program functions. It gave me a roller every mile. That was kind of a nice distraction. | 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
Three sets for max reps of: 60 seconds of Wall Ball Shots (20 lb) 60 seconds of Rest 60 seconds of Power Cleans (115 lb) 60 seconds of Rest 60 seconds of Box Jumps (24″) 60 seconds of Rest 60 seconds of Shoulder to Overhead (95 lbs.) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest + 8 sets of: 20 seconds of Hollow Rocks 10 seconds of Rest | 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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swim 2000yds... Warm-up: 100IM, 50, 100, 150 all with fins on but no kick. I used the fins to straighten my form and point my toes. It really helped my workout with faster times. Workout: 16x25 on 30sec, 10x50 on 1:00, 5x100 on 2:00, 10x50 on 1:00 with fins, no kicking, 12x25 on 20sec with fins no kicking, and a 200 under 3:00 (2:56)
Transition run after my swim. Started at 6.5 mph, increased 0.2 mph every 0.3 mile until I got to 7.5 mph at 1.5 mile. I held 7.5 mph to mile 3. Used the last tenth to slow down. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.30 | 2.50 | 0.00 | 0.00 | 5.80 |
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Bright and Early I started with:
Crossfit For time: 30 kb snatches (45#), 15 reps per arm 1000m run 30 box jumps (30") 1000m run 30 kb snatches + 3 sets of: Back extensions 10 reps Abmat situps 40 reps
Tough workout... I ran about a 7:00 pace on my run, nailed my box jumps, and my nose bursted during my last set of abmat
Then, after our snack at Mc Donalds:
TM run... I did a 1 mile warm-up at 6.5 mph. I did 5x400 at 8.5 mph with 400 recovery at 7.0 mph. Cool down for 1 mile at 7.0 mph.
Then, a 26 mile cold bike ride with friends around ivins, kayenta, and Utah mmountain. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.50 | 2.50 | 0.00 | 0.00 | 7.00 |
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Crossfit 4 sets of: A1. LB back squats 8-6-4-2; rest 60 seconds (135, 145, 155, 225#) A.2 Weighted Push-ups – 60 sec. amrap; rest 60 seconds. (25#) + 10 minute amrap: (completed 8 rounds) 5 OHS @ 95# 30 double unders
TM run... 2 mile warm-up at 9:00 pace, 2x400 at 7:00 pace with 400 recovery, 3x1000 at 7:00 pace with 600 recovery, and 1 mile cool down. | Comments(2) |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.60 | 0.00 | 0.60 |
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AM - Crossfit (Challenge WOD) 1000m row (250m int) 2 rounds of: 20 burpees (10 int) 40 wal balls 20# (10 int) 60 kb swings 55# (10 int) 80 box jump 24" (10 int) 100 sit-ups (25 int) finish w/ 1000m run together
It took us 30:27. I think we can do better transition and maybe less reps and more sets to allow better recovery for the next skill. I think we can knock 5 min off our time by test day.
PM - Swim (mostly with fins) 100IM, 50, 100, 150, 200, 250, 300 Kick drills of 100 front, 100 back, 100 side, 50 w/o fins | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
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My loop run around downtown from home. Splits: 8:12, 7:57, 7:49, 7:58, 7:37, 7:36, 8:20
Played church ball for the first time in 5 yrs. I didn't get hurt too bad and I didn't foul out. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Rest Day | 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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Spinervals dvd... sweating on the chesapeak. 1hr time, approx 18 miles
Mainly 6x30sec w/ 30sec rest, 3x5:00 w/ 2:00 rest, 2x2:00 w/ 2:00 rest, 3x1:00 w/ 1:00 rest. The intensity/rpms increased with each interval set. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 4.00 | 4.00 | 0.00 | 8.00 |
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Crossfit For time: (13:42) 3 min burpees max Then, 3 rounds of 15 thrusters (85#) 15 pullups Then, 3min of burpees max
Subtract seconds from total time for every burpee completed. I did 83 burpees. I did 20 burpees in the first min. I should paced myself better. This was a tough workout!
During the middle of the day Craig and I ran to the top of the hill on the IM course. Lots of climbing the first four miles. Splits: 8:15, 8:13, 9:07, 7:54, 7:50, 7:30, 7:30, 6:55 | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 1.50 | 0.00 | 0.00 | 4.50 |
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Crossfit 4 sets of: A1. Bench Press 5 reps (135, 155, 175, 175) Rest 90 seconds A2. Heavy Kettlebell Swings 15 reps (10x55# & 5x70#) Rest 90 seconds + 6 rounds for time: (13:17) 10 Burpees 100 Meter Run 10 bar dips 100 Meter Run
Even after a few hours my body is still shaking from this wod. Also, the outside temp was 17 and almost put me in shock everytime I ran out the door of the gym to do my 100 sprint.
Ran 3 on the TM before yoga class | 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 Five sets of: A1. Weighted Pull-Up x 2-3 reps (30, 30, 35, 35#) Rest 60 seconds A2. FLRs – 90 seconds Rest 60 seconds + Four rounds for time of: 10 Pull-Ups 10 Push Press (95 lbs) 30 Double-Unders | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 4.20 | 0.00 | 0.00 | 0.00 | 4.20 |
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AM - Crossfit 4 rounds of: 1 min burpees 1 min thruster (65#) 1 min K2B 1 min wall ball (20#) Rest 3 min
Brutal WOD!!! Reps 84, 80, 75, 73
Lunch - ran 4.2 miles on TM
PM - HIT class (cycle) We did a lot of ILT... one leg drills... Man my quads burn!!! | 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: deadlifts 6-4-2-6-4-2 reps Work on form not max wt (wt: 135, 155, 175, 175, 205, 225) + 12 min amrap 10 OH lunges (45#) 10 SDHP (45#) 10 hand release push ups | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 15.10 | 0.00 | 0.00 | 0.00 | 15.10 |
| St George Half Marathon... ran 2 miles to the race from my house for a warm up. Ran easy for most of the race and picked it up for the last 4 miles under a 7:30 pace. time: 1:49 I'm still a little sore from my last race. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
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Crossfit 4 sets of: A.1 1 1/4 back squat 4-2-2-4 (135, 155, 185, 155#); rest 60 seconds A.2 Weighted pushups 8 reps (25, 45, 45, 70#); rest 60 seconds. + For Time: (7:09) 250m row 12 kb swings (8@55, 4@70#) 12 covp pull-ups 12 kb swings (8@55, 4@70#) 12 covp pull-ups 12 kb swings (8@55, 4@70#) 12 covp pull-ups 250m row
Got off work early and took the family hiking in snow cyn state park. It was a beautiful day!! This evening I ran to the rec ctr, ran 4 more miles on the treadmill, 1 hr yoga class, and ran home. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.60 | 0.00 | 0.00 | 0.00 | 0.60 |
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Bike trainer during lunch and crossfit in the evening.
Crossfit (partner WOD) 1000m row then 2 rounds of: 20 burpees 40 wall balls 60 kb swings 80 box jumps 100 sit ups then, 1000m run | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
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Bike trainer and weight class. Worked on my power clean. I still need lots of work. Ran 3 miles on the treadmill. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 0.80 | 0.00 | 0.80 |
| Crossfit "Helen" 3 rounds for time: (9:20) 400 run 21 kb swings (45#) 12 pull-ups + 50 V-situps weighted (10#) 50 supermans | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 9.70 | 0.00 | 0.00 | 0.00 | 9.70 |
| Underground Runner. Ran an out and back in the rain and mud. We ran about an 8:30 uphill, and against the wind. Coming back we averaged 7:00 pace. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| I just rode the trainer. I threw in some tempo and intervals to mix it up. The tempo intensitiies were moderate and the intervals were hard. Ran 2 miles after on the treadmill. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.00 | 0.00 | 1.50 | 0.00 | 1.50 |
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AM - Crossfit 4 sets of: A. BB Back rack reverse lunge steps – 4-5/leg; rest 60 sec (45, 65, 85, 85#) B. 5 minutes for a 5 RM weighted chin up (35 & 40#) + For time: (7:46) 100 wallballs (20#) 800m Run
PM - Brick Workout @ WCCC
Swim 1950 yds. 100 IM, 50, 100, 150, 200, 250, 300, 350, 400, 50 breast. My rest between intervals was no longer than 1:30 min.
Bike - HIT class for 1.5 hours. Lots of intervals... 3 sets of ILT's and a 25 min climb out of the seat with the last 5 min doing bursts.
Run - ran 1 min at 6:30 pace | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
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AM- Crossfit Sterength: 4x10reps DB bench press (30, 35, 40, 50) & 15 Power cleans @ 135# WOD: 'Annie' 50-40-30-20-10 of: Double unders sit-ups
PM - TM speedwork. Have not done much speed work lately. I did 2 sets of 200, 400, 600 on a 1% grade at 9 mph. My recovery was at 6.3 mph for the duration it took me to run the interval. Warm up included 4x100. Played in my basketball game too. Didn't do much | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
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Crossfit
8 min amrap of: (completed 4) 10 front squats (95#) 10 sit ups 10 ball slams (20#) Rest 3 min
8 min amrap of: (completed 5) 10 Air squats 10 Toe to bars 10 burpees Rest 3 min
8 min amrap of: (completed 7+100m) 100 meter run 5 hand stand push ups 10 box jumps (24")
I sure was sore when I started this workout. I feel better and a little more loose than when I started. | Add Comment |
| Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | 74.10 | 10.50 | 8.90 | 0.00 | 93.50 |
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