Why I Oughta!!!

July 2012

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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:

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Miles:This week: 9.80 Month: 34.60 Year: 83.90
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.0597.0012.250.00138.30
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.503.000.000.004.50

TM:  1 mile warm-up @ 8:15, 3 miles @ 7:09, and 0.5 mile cool down @ 8:15

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.002.000.005.00

Track
WU: 1 mile (8:00), 4x100 sprint glides, 2x200 (40 & 38sec)
Core: 3x800 (3:03, 3:00, 3:03)
WD: 0.5 mile (7:35)

Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.503.000.000.003.50

Ran the virgin river trail... half mile warm-up @ 8:15, next 3 miles paces were 6:53, 6:50, 6:54. I walked a half mile to the start the the neighborhood 5k. I walked with my younger kids while Cathy and the older kids ran.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.004.500.000.004.50

Ran from the chuckawalla trail to Tiges house. Sort of a half mile warm up at 7:12 pace. The next 4 mile paces were 7:02, 7:00, 7:06, 7:02. The slow mile was the last mile of the st george marathon course. Only proves that I slow down during that section Every time! Or maybe it was that dime I stopped to pick up?! My cool down was a half mile walk to Tiges house.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.002.000.000.003.00

Treadmill run... Half mile warm up at 8:20 pace, 2 miles at 7:12 pace, and a half mile cool down at 8:12 pace. Todays run called for a 2 mile at tempo. I needed a warm up and cool down to save myself from the shock of instant speed. This run is a recovery so I can rip it up tomorrow!!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

Long tempo run... pushed a little harder than plan. Mostly downhill from Winchester to John's house on the St George Marathon course. So i figured I could afford a faster speed. Splits: 6:53, 6:54, 6:49, 6:46, 6:46, 6:52, 6:54  I am typing this a few days later and I'm surprised how well I recovered. Track was manageable today at my top speed.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.100.002.500.005.60

Track (4x800)
1 mile warm-up (7:15)
2x200 (41sec)
4x800 (2:58, 3:00, 3:01, 3:02)
2x200 (41sec)
0.5 mile cool down (7:15)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.104.000.000.006.10

Ran with Heath and John on last 6 miles of the SGM course. Four miles was tempo at 7:00. Splits: 7:45, 7:00, 7:00, 6:57, 6:57, 7:35

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

Ran out and back through the river trail system. That last mile back was uphill and a beast to finish. I love running this area on tempo because this measures my running fitness level... Mostly flat, and low rollers. Splits: 7:08, 7:02, 6:55, 6:56, 7:03

Swam at the lake this evening

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

Ran down bluff to dixie ctr. This is an easy course and helps with recovery. I find it interesting that the flatter the course became the faster we picked up the pace. Splits: 7:10, 7:03, 7:01, 6:57, 6:55

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.000.000.003.00

Ran at Panguitch Lake... Every uphill I struggled to hold pace. The elevation was 9000ft. The rain was nice and kept everything cool. (ave pace: 7:13)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.006.500.000.006.50

Ran at Panguitch Lake again. We ran down from the lake towards the City of Panguitch. We dropped about 800 ft in 7 miles but had many big rollers to challenge my poor heart at elevation!! I walked for a few seconds at the top of most of the hills so I could catch my breath back. Even with all that drop I still struggled to keep the pace. And the last mile was mostly uphill/faults flat. Splits: 7:09, 7:10, 7:10, 7:05, 6:52, 7:14, 7:32

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.201.002.000.005.20

Track
1 mile warm-up (7:35)
2x200 (42sec)
3x800 (2:58, 3:04, 3:05)
2x200 (43&42)
1 mile cool down (7:15)

It was so humid this morning and my stomach was not cooperating. I threw up in my month twice. I was planning on 5x800. The first 800 was a piece of cake, but the next 2 were pure torture!! Also, I got to the track later than usual and the place was PACKED!!! I felt self conscious with all these people watching me be sick and exhausted while doing my 800's.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.000.000.003.00

Ran the rollers out and back on 500 south. Splits: 7:09, 6:56, 6:58

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.007.000.000.008.00

We ran winchester hills to worthen park. The first mile was kind of a warm-up mile. Felt good... I might have ran too fast. I will find out in two days if that's the case. Splits: 7:24, 6:56, 6:40, 6:48, 6:47, 6:48, 6:51, 6:48

Went to an evening yoga class. This was the first time in months that my back finally released much of its tighness.

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.000.000.005.00

I can't believe I held pace. My pace just felt like I was dragging. It was dark and I had no idea what i was hitting on my mile splits. The first mile was a warm up and uphill. Mile 2 was downhill and the rest was flat and low rollers. Splits: 7:50, 7:04, 7:00, 7:02, 7:01

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.003.000.000.003.00

Started from home and ran out and back on the river trail system. Low rollers. Splits: 7:04, 6:40, 6:56

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

Ran in Salt Lake City while visiting my sister. Ran up 2200 for 5 miles and back. I was just exhausted during this entire run. The first 5 miles was slightly uphill and I managed that okay. Coming back I was just beat. I was so happy to stop at intersections to wait for a green light. Average pace 7:18

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.750.002.750.006.50

5x800
1 mile warm-up, 2x200 @ 10 mph for 45 sec with 1:00 recovery, 5x800 @ 10 mph for 3 min with 3:00 min recovery, and 1 mile cool down. 800's intervals = 3:00, 3:00, 3:01, 3:03, 3:05

Yoga class this evening

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.004.000.000.005.00

Ran with Craig and Heath. Very humid and it rained on us at the end for a nice reprieve after a hard run. First mile uphill, 2 miles down and 2 miles flat. Splits: 7:31, 7:00, 7:04, 7:07, 7:08

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.007.000.000.007.00

The humidity is killing me!!! Tough run... mostly downhill too! ave pace 7:00

Spin class after work and yoga after spin. Too cold in the yoga room. I think that made me stiffer!! :(

Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.0010.000.000.0015.00

Ran the SGM course. The first 5 miles easy at a 7:28 pace. The next 10 miles was a sub 7 run. I ran 6:53 pace average. Felt good for the entire run. Splits: 7:48, 7:28, 7:22, 7:22, 7:18, 6:49, 6:58, 6:58, 6:52, 6:48, 6:53, 6:51, 6:47, 6:58, 6:57 (total time 1:46:10 pace ave 7:05)

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.902.003.000.006.90

Track (5x800)
1 mile warm-up (7:01)
2x200 (41&44sec) with 200 recovery
5x800 (3:03, 3:05, 3:02, 3:00, 3:02) with 400 (2:45) recovery
2x200 (41&40s)
1 mile cool down (7:00)

Not a bad workout. GI issues after interval 3. Purged on interval 5 at the 550 mark. Warm-up and cool down pace felt like a jog.

Yoga class this evening... I disabled the AC before class... Much better environment to do yoga when you're not freezing to death!

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.005.000.000.005.00

Ran with Craig around the virgin river trail system. Very humid this morning, but cooler temps. It was tough to maintain a 7:00 pace. I'm a little tired from yesterdays track. Splits: 7:14, 6:56, 7:04, 7:10, 7:06

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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
29.0597.0012.250.00138.30
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