| 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 | | 76.75 | 16.10 | 3.00 | 0.00 | 95.85 |
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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 |
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Swam 2200 yds... short drills... short workout! Ran after swim on the TM. Ran a 10 min warm-up(9:04), 2 reps (2min at 7:00 pace @ 5% grade, 2 min 9:04, 2 min zippy walk), 10 min cool down (9:04) | | 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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VO2 max test = 58.1
Evening trainer ride to the Spinerval dvd 37.0 for 1 hour | | 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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Swam 1800 yds before HIT class. We did an 800 time trial... I didn't feel like going all out... my time was a 12:15.
HIT class for 2 hours... Good workout! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Evening Swim 600 warm-up 2X500 (9:00) 8:15's 4X250 (4:30) 3:45's 4X100 (2:00) 1:25's 4X50 (1:00) 40's sec 200 kick 100 pull 5X100 (1:50) 1:30's | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Biked 87 miles in 4:46. Double loop on the IM course.... second loop was very windy from the north. Made climbing up to veyo very hard! loop 1 = 2:21 loop 2 = 2:25 Ran 8 miles after on the IM course... last 4 miles was in a strong headwind... that really sucked!!! pace = 8:50 ave | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM - Easy run of 6 miles. Average pace of 9:20
PM - Bike a 24 mile trip around the south side of St George... rode through sunriver and out on the southern parkway. Average pace of 20 mph.
Swam 2000 yds | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
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Warm-up, 2X200 (40 & 39), 6 reps of 800's at 7:15, 7:32, 7:15, 7:25, 7:22, 7:17, and cool down
The warm-up and cool down was at an 8:40 pace ave. We ran 200's between each 800 at a 9:00ish pace. Since this was our first time back to the track in a while, we took it fairly easy. I worked on technique... posture was good and I stayed on my toes & forefoot during the entire workout. The calves are a little sore!! | | Comments(3) |
| | 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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AM - Bike trainer for 50 min
PM - Bike ride with Rich for 29 miles (18 pace). Yoga after bike and then a 7 mile run after yoga on the TM. 1.5 mile warm-up, 4 mile at 8:30 pace, 1.5 mile cool down | | 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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Swam 1800 yds before HIT class. We did our 800 time trial... I beat it by 2 sec from last week. I felt tired in the water.
HIT class was 2 hours... lots of ILT's and 30 min hill climb with the last 10 min with 15 sec high rpms every min. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
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28 mile Bike ride up Hwy 18. I stopped at Diamond Valley which was my 1 hour turn around mark. It took me 30 minutes to get home. Up was 14.2 mph ave, coming down was a 27.6 mph ave.
My run after an intense bike ride was a 8:55 ave... I held the average pace to my IM goals. Run felt easy!! :) | | Comments(5) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Cruise ship... TM - Ran 2.5 miles of ladders 4 reps in the middle of run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 0.00 | 0.00 | 2.50 |
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AM - Biked for 10 min and ran on the outside track after bike. Ship gym was very crowded.
PM - At our Cabo stop we swam half mile in the sea of cortez. I saw lots of marine life!! Rough sea too! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| Outside track run with Craig. Ran last 3 laps barefoot to work on form... only ran the straight-a-ways. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Ran outside again on the track... finished workout with push-ups, pull-ups, and abs. I was a little upper body sore the next day. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.25 | 0.00 | 0.00 | 0.00 | 3.25 |
| Track run again... then we started right into our HIT workout on the spin bikes for an hour. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
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AM - Bike trainer for 45 min using spinervals 38.0. Ran easy with Craig after bike workout.
PM - Swim
Warm-up:
100 IM easy
4X100 (2:00) ave 1:24 to 1:26
Core Workout:
5X200 (3:30) actual time 2:50, 2:54, 2:48, 2:47, 2:44
100 front kicks with 2nd and 4th 25 yds a hard kick
100 back kick with 4th 25yds a hard kick
300 pull @ 4:34
Cool down:
4X100 (1:50) 1:21, 1:20, 1:19, 1:14
100 IM easy | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 1.50 | 0.00 | 6.60 |
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Noon - HIT workout for 1:25
PM - Track - Warm-up, 4X100 striders, 12X200, 2X100 striders barefoot, cool down
200's (42, 45,46, 42, 42, 41, 41, 40, 41, 41, 41, & 41 sec) | | 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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Biked after work with Craig for an hour. We picked a very hilly route... fun.
Ran 5 miles after bike. 1.5 mile warm-up @10:00 pace, 2 miles @ 8:15 pace, and 1.5 mile cool down @ 10:00 pace | | 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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Swim 800 time trial (11:27) I would really like to see what I could do if I was actually fresh for one of these time trials. Went to HIT after swim. HIT was 2 hours of intervals... I am sore... Good night!!!
| | 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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Swim 4000 yds
Warm-up: 500 IM, kicks, free
Workout: 10X100 (2:00) (ave 1:25) Alternated between free & pulls, 10X50 (1:00) ave 41 sec, 10X25 (30 sec) ave 18, 3X500 (9:00) ave 8:20 | | Add Comment |
| | Race: |
Dog Town Half Marathon (13.1 Miles) 01:40:10 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 13.10 | 0.00 | 0.00 | 13.10 |
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This was a hard race... Besides the wind, rain and cold, the course was a true race course with lots of faults flats and hills. I really had to focus to finish this one. Also, very sore and tired from this weeks workouts. I will take this one! :) I got a dog tag finishers medal... Now that's special!!! :D
Spun out on the trainer for hour and a half. I need a nap now!! | | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
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AM - ran 3 miles easy... sore & tired
PM - Swim 2200 yds of drills and then a 3 mile run after at an easy pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 76.75 | 16.10 | 3.00 | 0.00 | 95.85 |
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