| 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: | 6.20 |
Month: | 13.40 |
Year: | 22.60 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 80.30 | 7.70 | 2.00 | 0.00 | 90.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 2.00 | 0.00 | 6.70 |
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Track Day... We are still keeping it relatively easy. Warm-up, 4X100 staged sprints, 12X200 @ 41 sec, 4X100 staged sprints, and cool down. All 100's & 200's recoveries were completed by finishing the 400 lap.
Ate my tacos at del taco and hurried home to bike 1 hr spinerval dvd 37.0. That really kicked my butt after a track workout!!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.70 | 0.00 | 0.00 | 6.00 |
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Swim 1800 yds
drills and 2X500's at the end at a 7:43 & 7:35
Ran 6 miles with 6 one minute accelerations & one minute recovery during mile 4. | | 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 1800 yds
400 warm-up
800 time trial (11:38)
4X100 cool down 1:30 with 10 sec recovery
I started out too fast on my time trial. The first 100 was a 1:20, but I seemed to pick it back up at the end when some &$#%@** parked in front of the timing clock.
HIT class for 2 hrs. Abs and gluts are sore tonight. | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 18.00 | 0.00 | 0.00 | 0.00 | 18.00 |
| Biked from Sand Hollow to Town Square (24 miles) at a 19 mph average. We ran the IM course in 4.5 mile drills of running up and down twice. Our average pace was 8:43. Then, we biked back to Sand Hollow in the small ring only so we could spin out our legs. Our pace back was 15.7 mph. We felt good and we all recovered nicely!!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| biked 12 miles with cathy on our mtn bikes. | | 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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I got my long swim in before I take off for Africa... Swam 4400 yds in 1:35:00
Warm-up: 200free, 200 kicks, 200 pull, 5X100 free
Workout: 2X200 (4:00) @ 2:56 & 2:52, 200 pull, 4X100 (1:55) @ 1:20, 1:27, 1:27, 1:22, 200 pull, 1 mile swim in 19:00, 100 kick, 4X50 (1:00), 100 IM | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| About a 8:30 pace... forgot garmin in Africa... had to use my stopwatch | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Abs, strength training, core work | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Another africa run in the dark. It felt liked I was being tracked the whole time. I may have ran faster than a 8:30 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Another dark africa run... this time I could see the eyes watching me in the bush!!! I may have ran harder than a 8:00 pace... I sure was tired after that short run!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 3.00 | 0.00 | 0.00 | 3.00 |
| Tempo run in the african heat and sun!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Track - 1.5 mile warm-up, 3X1 mile at 8:00 with 400m zippy walk between each mile. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Swam in the lake. It was Cold! (49 degrees) My skin that wasnt covered looked sunburned for hours after. We did a short bike ride after the swim. | | 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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Time trial swim with 400 warm-up, 800 time trial @ 12:20, and 4X50 cool down
Hit class for 1:45:00 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Had to run a 90 min run. Ran with Breanna & Jamie at their pace. It was nice to slow down since it was a hilly course! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Rained out... So Cathy and I did a non-IM workout... we did a muddy trail run in the rain. We had a good time and we were soaked to the bone!! | | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Easy run with craig this morning. We averaged around a 8:30 pace. Swam 4000 yds this evening. We did 500 free and 250 pulls, 4 times each in that sequence. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Craig, Heath and I rode Utah hill. 55 miles | | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| We swam sand hollow res. We did 1 mile, transitioned to a short 8 mile bike, and ran 4 miles at a 7:50 on rollers. The water was a sweaty 53 degrees, but air temp was nice and no wind... yeah! | | 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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1600 yd swim of 100's & 50's. Average 1:22's on the 100 and 40's on the 50's. I could have gone faster, but why!?
HIT class... I pushed it a little harder this time! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 80.30 | 7.70 | 2.00 | 0.00 | 90.00 |
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