| 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 | | 175.20 | 33.10 | 11.00 | 0.00 | 219.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Ran indoors on the TM at 1% incline. Too smokey outside! Started at 6.5 mph and increased the speed 0.1 every quater mile. When I hit 8.0 mph, I held the pace for one mile and then came back down the same way. I stopped when I hit 1 hour. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 1.50 | 1.50 | 0.00 | 10.50 |
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Intervals - TM at 1% incline
1.5 mile warm-up
3x1-milers of 200 @ 5k pace(9.2/6:30) and 200 @ marathon pace(8.3/7:13)
400 recovery after each mile
1.5 miles cool down And, an easy evening run of 4 miles. It was only 95 out there! :) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
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Ran with cathys running group this morning. Slow going and with walk breaks. It was a cool 85 along the river. Went to yoga class this evening. Much needed. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.30 | 0.00 | 0.00 | 0.00 | 17.30 |
| Annual abraham Lincoln run from enterprise reservoir to gunlock. Its all dirt road and hilly. Fun run and still hot outside. If it wasn't for the cloud cover this could have been a tougher run. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Ran easy with Cathy. It was so muggy and hot out at 5:30am!! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| Ran the SG Marathon course. Started near dammeron valley and ran the first 5 miles at a 7:35 pace. I picked up Heath at snow cyn and he pushed me to a 7:20 pace. I'm still a liitle tired from tuesday and thursday runs. It was good to be pushed on this course. Splits: 7:39, 7:34, 7:33, 7:22, 7:27, 7:30, 7:30, 7:39, 7:21, 7:15, 7:19, 7:19 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.10 | 0.00 | 0.00 | 0.00 | 11.10 |
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Easy morning run with cathy and the club along the virgin river trails. Ave 8:22
This eveningI went for an easy heat run before yoga. Ave 8:02. 40min of yoga class. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.75 | 0.00 | 3.25 | 0.00 | 8.00 |
| Track (yasso 800's)
warm-up, 4x100, 6x800 w/ 400 rec (3:08, 3:11, 3:11, 3:10, 3:12, 3:11), cool down
I wanted to do at least 7 intervals but I had to run to the restroom again after 6 int. By the time I got back to the track I was cooled down too much and out of time. I just wanted to stay under a 3:15... I was happy with my times! | | 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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Easy morning run with craig around the virgin river trails.
Swam at the lake 1 mile. Worked on oxygen debt. Used fins and paddles | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 2.00 | 1.00 | 0.00 | 9.00 |
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Tempo run. Increased pace every mile until I hit max pace. I was suppose to come down more gradual but I was tired and didn't feel like run another mile that hard. splits: 7:57, 7:16, 6:51, 6:43, 8:23 Ran the Zen trail with the family this evening. We had a nice rain storm this evening and I wanted to take advantage of the cooler weather. | | Add Comment |
| | Race: |
Bryce cyn half (13.1 Miles) 01:39:56 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.20 | 13.10 | 0.00 | 0.00 | 20.30 |
| Bryce canyon half. Ran as a 1:40 pacer. It was beautiful weather and a comfortable pace. No problems with my running today. It was fun to bring other people across the finish line. Easy, recovery run in the hot, humid st george sun. I thought it may rain. That is what prompted me to run. At mile 4 I stopped at jack in the box and had 2 tacos and diet dr pepper. The next 2 miles were a little sluggest. Ave 8:12 pace. | | 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 in hot las vegas after we got back from death valley. We went to DV to watch the beginning of the badwater ultra. Very inspiring!! Ave 8:08 pace | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.50 | 3.00 | 0.00 | 8.20 |
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Track
Warm-up, and 4x100
400 @ marathon + 400 @ 5k, 400 recovery
800 @ 5k, 400 rec (6:24, 3:13)
1200 @ 5k, 400 rec (6:20, 4:50)
800 @ 5k, 400 rec (6:14, 3:08)
400 @ marathon + 400 @ 5k, 400 rec
5xstairs
Cool down
The 400 by 400 was a cool addition. I hit each 400 on the same times for each pace. 1:50 (7:18) on marathon pace and 1:31 (6:05) on 5k pace.
Went hiking this evening with the kids up shinob-kibe. First time we hiked here... cool hike! | | 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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Easy run this morning with craig around the virgin river trail loop. Ave 8:19 pace for 7.1 miles. This evening I ran 8.2 miles down from pine valley after my sons scout meeting. Nice weather and temps on the mountain. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 1 mile run intervals with pull ups, push ups, and bar dip between each interval. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 16.00 | 0.00 | 0.00 | 16.00 |
| Ran from dameron valley to worthen park on the st george marathon course. Ran a negative split. Good thing since my goal was to run this under 2 hours. Now sleep!! Splits: 8:22, 7:39, 7:30, 7:31, 7:27, 7:27, 7:37, 7:25, 7:23, 7:11, 7:06, 7:35, 7:27, 7:26, 7:18, 7:25 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| A heat run today. Ran home from work. Ave 8:02 pace. The temp was only 96 but the humidity made it miserable. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.60 | 0.00 | 0.00 | 0.00 | 15.60 |
| Started 2am on a Trail run/hike up humphrey peak in arizona. 9.6 miles round trip. Very steep and rugged. Ran 6 easy miles this evening in mesa. Clouds moved in so it wasnt that hot.i | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Work up tempo run... started easy and worked up to 6:30 pace mile. It was so hot and humid out there. Tough run | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| An easy run in the hot humid mess!!! Ave pace 8:02 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
| Easy run on the virgin river loop. Felt a little sick to my stomach. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 0.00 | 2.25 | 0.00 | 7.10 |
| Track - The workout called for 4x(400, 800, & 1200) with 400 recovery.
Not feeling very well and I showed up to see what I could do. I did one set and when I started my second set my calves got very tight after the 400. I decided to run a couple more 400's to see if anything would change. There was no change so I shut it down to save my legs for the rest of the week.
400 (1:29 time/5:56 pace)
800 (3:15/6:24)
1200 (4:52/6:25)
400 (1:32/6:08)
400 (1:31/6:04)
400 (1:31) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.00 | 0.00 | 0.00 | 7.40 |
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Easy TM run for the first 4 miles. Threw in a progressive 4 min fartlek at the end of mile 2 and 3. Fartlek was 7.0, 7.5, 8, 8.5 mph for each minute. Ran easy between speeds of 6.5 and 6.8. Last 2.2 miles was running down the street and back in the heat! Averaged about 7:30 pace.
CrossfitCrossfit
Warm up of 1.2 mile run at 7:30 pace and work up of skills
Strength: Front squats: 4 sets of 3 reps (95, 105, 115, 125#)
WOD: EMOM
10 sets on every 1:30 of:
5 pull ups
10 push ups
15 air squats | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 175.20 | 33.10 | 11.00 | 0.00 | 219.30 |
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