| 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: | 12.80 |
Month: | 49.10 |
Year: | 141.10 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 177.60 | 15.60 | 6.50 | 0.00 | 199.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
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Easy run mostly on the st george half course. I did the big loop around bloomington hills and back to the dixie ctr on trail. Mostly uphill the first 5 miles. Right when my gps chimed at the 5 mile mark I plunged the climbing distance in the next mile,and then a false flat the rest of the way after that. Splits: 8:15, 7:49, 7:41, 7:50, 7:36, 7:20, 7:29, 7:32, 7:39, 7:24
Crossfit
"Helen"
20 min amrap of:
400m run
21 kb swings (55#)
12 pull-ups
Completed 5 rounds + 400m run with 2 sec to spare! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.60 | 0.00 | 0.00 | 0.00 | 3.60 |
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Ran with cathy around town. Tuned up my bike. Rode 10 miles around the trails. | | 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 0.4 miles at the lake. Biked 6 miles. Set up gear and bike for race tomorrow. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| St George half Ironman Swim: 34:27 Bike: 3:04:13 Run: 1:53:45 T1: 6:39 T2: 5:58 Total time: 5:45:02 What can I say?! Not my best but not a bad effort for minimal training on the bike and swim. I was one of the last waves to start on the swim. I felt I was slow in the water because I had to get pass so many swimmers from earlier waves. I passed a lot of swimmers! It was comical to see so may swimmers zigzagging and swimming in the wrong direction. The bike was tough. I started cramping right off the start and my lower back was killing me through the entire ride. I took it easy which gave me more juice for my run. The bike and run courses were extremely difficult due to all the hills we were constantly climbing. St George is still one of the most difficult courses in the Ironman circuit. I felt good during run and gave a good performance. My time should have been better, but I just enjoyed stopping at every aid station for drinks and snacks. LOL!! | | 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 to loosen up body. I would have ridden further, but I picked up a thorn in my tire. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Easy recovery run. Ran the loop out the back side of bloomington to the dixie ctr and ran back on the trail through bloomington. Had a head wind the first 5 miles. The last 4 miles was a push back. I feel good... didn't want to push it after just doing a half ironman. Splits: 8:07, 7:54, 7:58, 7:38, 7:48, 7:47, 7:44, 7:42, 7:37. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.60 | 0.00 | 2.00 | 0.00 | 6.60 |
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Track
4x100 3x800 (3:23, 3:20, 3:20) 4xstairs 2 mile warm up and 1 mile cool down | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.20 | 0.00 | 0.00 | 8.20 |
| Ran from winchester hills to my house. Ran the first 6 with craig and heath. I was planning to run easy but they set the pace. Im glad they pushed it. Splits: 7:23, 7:00, 6:52, 6:45, 6:54, 7:04, 7:07, 7:01, 7:05 (0.2 mi). | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
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Lunch-time run around the virgin river trails. Nice weather for a run. Almost rained on me towards the end. Splits: 7:55, 7:45, 7:36, 7:28, 7:31, 7:27, 7:27, 7:17
Evening Crossfit
5 sets of:
A1. Bench press, 80% of body weight(145#), max reps, rest as needed
(Reps: 15, 14, 7, 6, 7)
A2. Supine pull ups (ring rows), max reps, rest as needed
(Reps: 21, 18, 14, 15, 13)
+
100 abmat sit-ups | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
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Ran with Tige during lunch around the virgin river loop. Easy pace at 8:38 ave. Swam this evening with craig at the lake. The water was perfect and smooth. We sawm 3/4 of a mile. Had a few big bass try to attack us again. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.30 | 0.00 | 0.00 | 0.00 | 15.30 |
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This morning I ran with my brother jared from Ivins up snow cyn west cyn and back. We ran his pace or maybe a little faster than his pace. He was hurting by mile 8. We had some good hill climbs. Ave pace 9:20 and 10.2 miles. Took the family hiking out at the fort pierce petroglyphs. I ran the dirt road back to the paved road. Hot, dry and windy. Splits: 8:02, 7:39, 7:42, 7:25, 7:54. Ave pace 7:45 and 5.1 miles.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Ran with the running club around the virgin river loop. Easy pace at 8:15 average. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 2.50 | 0.00 | 7.20 |
| Track Warm up, 4x100, 4x1200 (4:52, 4:54, 4:55, 4:50) with 400 recovery, 4xstairs, cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Ran a big loop around town. I ran easy since I'm a little tired and sore. Ave pace 7:55. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 2.00 | 0.00 | 9.00 |
| Tempo run. This is probably my last mid-day run. I needed the sleep so I skipped running this morning and ran during lunch time instead. The temps climbed fast by 11am. I should have started closer to 9:30. I knew I was running tempo mile repeats and the heat makes it a totally different run. I only got in two 1-mile repeats. I climbed hills for my warm up and after I cleared the tonaquint mtn pass my watch chimmed to end mile 3. I took off on a slight decline for my first mile. I was tired and hot after my warm up so the tempo mile was a burner! My nose started bleeding at the end of the mile. Doesnt take much to make my nose bleed. Probably dried out from all the AC in my office, car, and home. I cooled down for the next mile and hit the next mile repeat on flat ground. I held close to repeating times. I decided I was done after that due to the heat. The last 3 miles back to work was tough. I was spent!!! Splits: 7:46, 7:35, 7:44, 6:24, 7:25, 6:28, 7:40, 7:33, 7:27. | | 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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Crossfit/Run (1 mile + 10 reps of 3 skills)
1.2 warm-up @ 9:00 pace
Bench Press (145#), pull-ups, bar dips
1 mile @ 8:30 pace
Ring rows, pull-ups, push ups
1 mile @ 8:15 pace
Bench press, squats, ring dips
1 mile @ 8:00 pace
pull-ups, push ups, squats
1 mile @ 7:45 pace
bar dips, squats, push ups
1.2 mile @ 7:30 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.60 | 0.00 | 0.00 | 0.00 | 14.60 |
| We had our father and son outing at Baker reservoir. My plan was to run 16 miles back, pick my friends truck at snow cyn. I didnt sleep very well and I know now thta camping and long runs dont mix. I was sluggish from the start, but did okay over-all. My time over veyo hill was good too. I was done at mile 14 so I called it quits and luckly had a portapotty at that point too. Tried to run another mile but I was too dizzy to do any more. Ave pace 7:40. Splits: 8:03, 7:30, 7:21, 7:18, 7:17, 8:37, 7:40, 7:58, 7:51, 7:43, 7:36, 7:34, 7:17, 7:29, 8:22 (0.6) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Easy run on the virgin river trail system. Saw lots of friends out this morning. Stopped to talk to a few. Splits: 8:11, 8:06, 7:43, 7:32, 7:33, 7:23, 7:32 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| Dropped off my car at the shop and then went for a run around the virgin river trail system. This was an easy run but I had a few fast moments when the horse flys started biting my legs. I killed a lot of those pesky bugs! Not too hot out there and the Jack in the Box happened to be right there at the 10 mile mark. I grabbed two tacos and a diet dr pepper. Jogged the last mile back to my car. Ave pace 7:36... Splits: 8:02, 7:43, 7:35, 7:29, 7:22, 7:33, 7:32, 7:34, 7:26, 7:31, 7:50 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Ran around town before yoga. A little warm out there but enjoyable. Yoga for 1 hour. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Ran 3 miles with cathy this morning. Easy pace 8:45 2nd run today. Ran 6 miles around town in the hot blow dryer. I cant believe I'm still running at this time of day. Splits: 8:02, 7:49, 7:35, 7:27, 7:24, 7:21. Ave pace 7:37 | | Add Comment |
| | Race: |
midnight 5k (3.1 Miles) 00:23:15, Place in age division: 2 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Midnight 5k. 2nd place in age group.
Ran with cathy for the first bit. Her and her friends started to slow down so I took off. I spent most of the time picking up glow sticks. I had a hugh bouquet of glow sticks when I came across the finish. And, to my surprise, I got 2nd place in my age group. My time was not impressive. I guess no one in my age showed up to run. I wonder what i could have done if i raced? Splits: 8:25, 7:39, 6:51, 6:16
I ran home after the race and clean up. 4.1 miles at 8:00 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Ran home after the midnight 5k. Ave 8:00 pace. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 0.00 | 0.00 | 0.00 | 7.20 |
| Easy run before my massage. Running is the only thing that doesnt hurt my back. Ave pace 7:50. Took a few days off due to the flu. Feeling better especially after my massage. Gluts, IT band and quads were very tight | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran before yoga. Feeling better everyday now. The massage yesterday and the chiropractor today has helped immensely!!! Splits: 8:18, 8:08, 7:32, 7:28, 7:18, 7:20 1 hour of yoga class. Much better stretching than last time | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 7.40 | 0.00 | 0.00 | 7.40 |
| Run around town during the middle of the day. The first 3 miles was uphill and then a tempo run coming back. Not too hot yet... is 90 hot? Splits: 7:35, 7:16, 7:23, 7:03, 6:48, 7:15, 7:09, 7:28 (last 0.4) ave pace 7:14 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.10 | 0.00 | 0.00 | 0.00 | 6.10 |
| Ran around town trying to keep it easy. Splits: 8:02, 7:51, 7:46, 7:42, 7:22, 7:37. Ave pace 7:44 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 177.60 | 15.60 | 6.50 | 0.00 | 199.70 |
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