| 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: | 5.60 |
Month: | 41.90 |
Year: | 133.90 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 164.60 | 24.60 | 1.80 | 0.00 | 191.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Ran with Craig and Jake around town. Easy pace (7:45 ave) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 4.00 | 0.00 | 0.00 | 8.00 |
| Ran with Cathy the first 4 miles... approx 8:45 pace. Then I ran a another 4 miles on my own. Out and back... guess which way was uphill. Splits: 8:46, 8:45, 8:55, 8:40, 7:33, 7:24, 7:04, 6:56 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 10.00 | 0.00 | 0.00 | 12.00 |
| I missed my snow cyn half marathon today. So I went out for a good tempo run on hills this evening. First 2 miles downhill and flats, next 4 miles was hills through Bloomington hills, and the next 2 was downhill, and the last 4 was false flat. Good run. I was happy about my pace through the hills too. I needed this run. Splits: 7:16, 7:10, 7:16, 7:10, 7:19, 7:16, 6:59, 7:17, 7:15, 7:18, 7:28, 7:21 (7:16 ave) | | 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 with Craig around the virgin river trails. I started from my house since I needed to run 8 today. Our pace was up and down due to craigs new flats and maybe the small hills and false flats helped. After I ran with craig I ran up river road. I was pretty worn out by the time I turned on 700 south. The last mile was better since I was now going down slightly. I think I am a little tired from my saturday evening run. Splits: 7:59, 7:30, 7:19, 7:30, 7:18, 7:41, 8:06, 7:29 (ave 7:37) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 1.00 | 0.00 | 7.30 |
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Ran 2 miles to the gym for a warm-up. The Xfit WOD: 4 rounds of: 400 m, 10 burpees, 10 hang power snatch (65#), and 3 min rest. The 400 splits were 6:30, 6:15, 6:12, 6:03 pace. The 400 was an out and back. I had to turn around and get back up to speed. Uhg!!!
Then an easy 4.3 mile run after work around bloomington. Feeling a little sore from crossfit this morning. Tomorrow could be a tough day. Splits: 7:43, 7:21, 7:29, 7:24, 7:19(0.3 mile) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
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Ran to work. John ran the first 4 miles with me. My legs are so tired I didn't think I was going to make it. Splits: 7:58, 7:48, 7:38, 7:31, 7:34, 7:35 (7:40 ave)
Ran home from work. Pretty much the same pace as this mornings run. Splits: 7:57, 7:37, 7:27, 7:34, 7:37, 7:42 (7:39 ave) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
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Ran 2 miles to crossfit. I had to Garmin and the run felt easy, so I figured I averaged 7:45's. I know I ran faster than that, but who really counting?! I did the WOD, picked up my daughter, and then Cathy dropped me off 2 miles from our house so I could get some more miles in. Todays run felt good and I feel recovered.
Crossfit
3 round of:
50' burpee broad jumps
20 Russian KB (65#)
15 pull-ups
10 KB push press (5 per arm) 45# | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.50 | 0.00 | 0.00 | 0.00 | 8.50 |
| Ran with John, Heath, Brian , and Phil. We ran mostly hilly terrain. The outside temp was so warm this morning. I took everything off except my shorts. Splits: 9:27, 8:59, 8:30, 8:53, 8:53, 9:08, 8:16, 8:09, 7:52 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.30 | 0.00 | 0.00 | 0.00 | 9.30 |
| Ran with John up and over Bloomington hills, over to Bloomington, and back on the river trail. It was officially the first cold day of running. I had to bundle up! | | 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 2.2 miles to the rec center, and ran 5 miles on the treadmil. First 2.2 averaged a 7:27 pace, 1st TM mile was at 7.5 mph, mile 2 at 7.7, mile 3 at 7.9, mile 4 at 8.1, and mile 5 was split with the first half at 8.5 and then a declining speed cool down. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.80 | 0.00 | 0.80 | 0.00 | 9.60 |
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Lunch time run with my 7 yr old following along on his scooter. I tried to convince him to take a bike, but he insisted that the scooter was easier. After we did our first 3 miles he asked if we did a mile yet. I told him we were almost there. He got a short break at the park and a drink of water. I told him to wait for me here while I run a quick mile. He wanted to come so I didn't argue with him. The kid pushed that scooter 7 miles. I was impressed. He did say he was very tired at mile 6. I told him he should be after pushing as far as he did. He was impressed with himself that he did 7 miles. He did go to bed early tonight. Splits: 7:57, 7:41, 7:39, 7:31, 7:34, 7:49, 7:31
Ran 2 miles to crossfit. The WOD called for a 200, 400, and 600 run between each shoulder press.
Crossfit
Power cleans build up to max. 2x95, 2x115, 2x135, 1x145, 1x155
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20 shoulder press (95#)
200m run
15 shoulder press
400m run
10 shoulder press
600m run | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
| Ran the black hill loop with John, Heath, and Phil. My legs are tired from yesterday and I just never warmed up. Too Cold this morning!! Splits: 9:04, 8:22, 7:42, 7:47, 7:46, 7:33, 7:46, 8:01, 8:00 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.60 | 0.00 | 0.00 | 0.00 | 8.60 |
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John and I ran easy around town. We both have half marathons tomorrow. He is going for a win and I am running for fun/finish. I am so sore from crossfit and the demolition project with the boys.
Crossfit
EMOM 10 min
5 ball slams (20#)
5 KB snatch/arm (35#)
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EMOM 10 min
10 sit ups
5 bar dips
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EMOM 10 min
8 wall balls (20#)
8 push ups
Ran 2 miles to the gym and 1.8 miles after. | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Jive turkey half marathon. Put on by the underground runner. Very tough course. Lots of uphills. I think I will be officially sore this weekend! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 3.00 | 0.00 | 0.00 | 7.00 |
| Ran a big loop around downtown St George. This run had uphills, rollers, and tempo. Not sure what to call this run. I wasn't even sure I was going to run today since I was still hurting after friday and saturdays tough workouts! The first mile was painful, and I thought this run was going to be a short and slow. By the end of mile 2 I felt good. The first 3 miles was climbing, mile 4 was rollers on 100 south, and last 3 miles was zippy down river rd. Splits: 8:06, 7:42, 7:30, 7:26, 7:09, 7:03, 7:12 (7:27 ave) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 0.00 | 0.00 | 7.10 |
| Ran out through bloomington hills and circled back around to home along the virgin river trail. Today was the opposite of yesterday, except for the hills. Felt good until mile 2 and then the rest was just painful, mostly shin splits. Splits: 7:54, 7:39, 7:30, 7:40, 7:42, 7:28, 7:28 (7:37 ave) | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| ran around town. Averaged 7:40 pace | | 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 the same loop around town that I have ran for the last several days. Splits: 8:05, 7:39, 7:23, 7:32, 7:29, 7:25, and 7:25(0.4 miles) Pre-thanksgiving meal run! | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 3.00 | 0.00 | 0.00 | 8.10 |
| Ran from Costco to home. I don't do black Friday. I think I made Cathy mad when I ran off. I did 2 tempo miles. Splits: 7:39, 7:35, 7:23, 7:16, 7:05, 7:25, 7:32, 7:21 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 4.10 | 0.00 | 0.00 | 8.20 |
| Ran with john, heath, Phil, and Steve up and back in snow canyon. Splits: 9:01, 8:47, 9:21, 9:56, 7:13, 6:48, 6:46, 6:56 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
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Ran with Craig. Very frigid and I never warmed up. 7:25 ave
And Crossfit after my run with Cathy.
3 rounds of:
A1: 8 Bulgarian split squats, rest 45 sec
A2: 8 Turkish get ups 25#, rest 45sec
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10, 9, 8, 7, 6... 1
10 wall balls, 15#
10 pull ups | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Ran around the black hill with John, Heath, and Phil. We took it easy today. I dressed very warm this time. Splits: 9:36, 9:17, 8:16, 8:16, 8:10, 8:01, 8:21, 8:42, 8:37 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.50 | 0.00 | 0.00 | 4.00 |
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Run to crossfit. The wod had 4x200 sprints.
Crossfit
Strength: build up to a tough hanging squat clean. (95, 115, 125, 135#)
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200 meter run
10 hanging squat cleans (95#)
20 push ups
200 meter run
8 hanging squat cleans
20 push ups
200 meter run
6 hanging squat cleans
20 push ups
200 meter run | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
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An easy run around the downtown area with Craig and John. ave 8:10 | | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 164.60 | 24.60 | 1.80 | 0.00 | 191.00 |
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