| 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: | 11.00 |
Month: | 69.30 |
Year: | 161.30 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 82.15 | 24.10 | 2.25 | 0.00 | 108.50 |
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| | Race: |
St George Marathon (26.2 Miles) 03:49:12 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 17.00 | 0.00 | 0.00 | 26.20 |
| Two Words.... Plantar Fasciilis
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| walk with family (3mi)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Went walking
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Strength training, and ran 1 mile very slowly on the treadmill. Nothing seems to hurt.
| | Comments(2) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Beautiful morning run. ave 8:13
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| walk with family (4mi)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.70 | 0.00 | 1.00 | 0.00 | 5.70 |
| Early morning run with cathy.
Crossfit for lunch. Starting with the 12 week program of 3 days per week.
Week 1. Day 1.
A1. Bench press 6,4,2,6,4,2
A2. K2E 5x 6 set unbroken
rest 2 min
B. Push-ups ladder (1-15 reps)
C. 1 mile run @ 90%
Bench at 135#. Regular push ups from 1 thru 11. On knees 12-15. 1 mile run at 7:10 pace ( 8.2 for 3/4 mi and 8.5 for last quarter. 6:40 pace WAS my 90%. I'm 7:00 pace at 90% right now)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.10 | 0.00 | 0.00 | 4.10 |
| Lunch run. ave 8:04
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
10 minute amrap of:
10 dips
10 Front Squats
Rest 3 min
A1. Push Press Cluster, 1.1.1 x 3 sets; rest 10 sec in Cluster
A2. 20 burpees; rest 2 min
Completed 6.5 amraps. I was so sore from omonday I needed assistance of a purple band with dips. Squats 95#. Push press 75#
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| Navajo Dr loop. half pavement & dirt. ave 8:15
| | Comments(3) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
5 min AMRAP:
Wallballs 20/15 – * every time you break perform 5 burpees.
* rest 3 min
5 min AMRAP:
Wall Handstand Holds – every time you break perform 5 broad jumps
*rest 3 min
5 min AMRAP
Double Unders – every time you break perform 15 sec L-sit hold(Parrallettes, rings, or hanging from bar)
I did 20 burpees, 15 broadjumps, 2 L-sits
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 0.00 | 0.00 | 6.00 |
| Ran to work with cathy.
We met the boys at my gym. Taught the younger boys how to lift. They had fun!
| | 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 early with cathy. Lunch time was crossfit. time @ 16:30
Four rounds for time of:
15 Pull-ups
20 Kettlebell swings 45#
40 Double-unders
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.60 | 0.00 | 0.00 | 0.00 | 9.60 |
| Tonaquint loop. ave 8:14
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 1.25 | 0.00 | 1.50 |
| Crossfit
"Nancy" 5 sets for Time: 400 run + 15 OHS @ 95#
time: 15:40
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 3.00 | 0.00 | 0.00 | 5.20 |
| Bloomington loop. ave 8:00
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| Crossfit
A. Power Cleans (practice with moderate wt)
+
5 Rounds of:
3 Hang Power Cleans 155#
8 Push-ups
5 Box Jumps- 24″
Then:
400m run with plate 45#
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Very easy run with cathy and her entourage.
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.60 | 0.00 | 0.00 | 0.00 | 2.60 |
| Warm up run before some crossfit. Completed 8 and 2/3 rounds.
10 min AMRAP of:
5 pull-ups
10 push-ups
15 Air squats
+
3 min Plank (accumulative)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Lunchtime run. ave 8:16 HUMID!!
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
3 sets:
60 sec amrap Wall Ball Cleans, rest 30 sec
60 sec amrap box Jumps – 24", rest 30 sec
60 sec amrap KB Swings (45#), rest 30 sec
60 sec amrap burpees, rest 30 sec
**After each set rest 5 min ACTIVELY
set1 (26/20/26/14)
set2 (28/22/29/15)
set3 (30/26/29/14)
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Tonaquint loop with loops through every park. ave 8:12
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Long walk with cathy, and weights with joseph
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| 1 mi warm-up
crossfit 'Fran" for time (7:05)
21-15-9 of thrusters (95#) and pull-ups
run 20 min ladder
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 82.15 | 24.10 | 2.25 | 0.00 | 108.50 |
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