| 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 | | 94.45 | 1.25 | 0.00 | 0.00 | 95.70 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Light crossfit workout
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
45 sec. amrap pull ups
45 sec. amrap hang squat clean, 95#
45 sec. amrap double unders
45 sec. amrap unbroken wall balls
*rest 3 minutes x 5
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4 min FLRs
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 27 degrees outside... Easy run today on the treadmill. Keep the legs fresh for saturday
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| | Race: |
Expedition 50 miler (50 Miles) 08:37:00 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 50.00 | 0.00 | 0.00 | 0.00 | 50.00 |
| Expedition 50 miler
This is actually a five-man relay race and they allow 2-man and solo runners. I ran this last year with the hope of a PR. Today took me 1 min longer than last year. Maybe the weather took its toll on me or maybe running the grand cyn the week before. Who knows... at least I finished. The start of the race we had very light snow flurry. By the time I got to the top of Snow Cyn the snow was coming down good and the wind had a bite to it! At mile 20 my right calf balled up. I think the cold wind and running down hill did that. I was a little discouraged since I still had 30 miles to go with a severe cramp. I took 400mg IBprofen and continued on. The snow was heavy off and on all through the day. I was glad it was snow. Rain would have been miserable. At mile 30 a passing car yelled "put on some pants you stupid faggit!" I was thinking along that same line about him. Craig ran with me during my calf issues for 8 miles. My last 11 miles Cathy and Kristal joined me. I did try some new things: Dr Pepper goes down really nice, and energy strips are too powerful. I will use the strips again but cut them in half. I took the strips at mile 25 and 40. Both times my whole body would vibrate almost to the point of alarm. I ran the last 2 miles in hard and dumped my pacers. At the award cerimony I won shortest shorts... I was the only fool wearing shorts, but they gave it to me since I wore the same shorts all 50 miles. I also was first place in solos. That wasnt very hard since 3 signed up and 2 actually ran. The other solo came in an hour behind me. St George got tons of snow from this storm. By night fall the City and County was shut down since they have no resources to remove snow. Exciting day!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Shoveled a LOT of snow
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit - took it very, very easy. Sore left knee and right calf
Shoveled a LOT more snow at work!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Still shoveling snow and ice
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit - took it very easy. Left knee and right calf still sore.
Yoga class in the evening
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit - took it easy. Still sore.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
Bench Press for 10min, no max
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7 front squats (135#)
15 K2E
7 front squats
15 T2B
7 front squats
15 K2E
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sit-ups
Feeling better. Left knee doesn't hurt much but the right calf is still tender!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
60 sec. amrap squat cleans, 95/65
60 sec. amrap burpee box jump, 20/15″
*rest 2 minutes x 4 sets all @ 97%
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60 sec unbroken wall balls, rest 15 sec
60 sec unbroken russian kb swings, 70/55#, rest 15 sec
60 sec unbroken thrusters, 75/55#, rest 15 sec
60 sec unbroken sit-ups
*rest 3 minutes x 2 sets all @ 97%
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.60 | 0.00 | 0.00 | 0.00 | 0.60 |
| Crossfit
20 TGU's
150 DU
50 push-ups
1k run
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10 hollow rocks x 3, rest 1 min
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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 |
| My first run since my 50 miler. Things are still a little sore. 7 miles may have been too much.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.00 | 0.00 | 0.00 | 0.00 | 2.00 |
| Crossfit
2 sets x 10 reps each of:
push-ups, back squats, pull-ups, push press, DU, dips, SDHP, GHD
Ran 2 very easy miles on the treadmill before yoga class this evening.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.30 | 0.00 | 0.00 | 0.00 | 5.30 |
| Ran easy on the virgin river trail. Hit the jack in the box during the run. Yummm
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 0.00 | 0.00 | 0.00 | 5.10 |
| Crossfit
Testers:
For Time @ 100%
25 wallballs
21 Pullups
25 wallballs
15 pullups
25 wallballs
9 pullups
*rest 15 minutes
For Time @ 100%
20 kb swings, 70/55
30 burpees
20 kb swings, 70/55
I whimped out of the kb. I only used 55# and the burpees still sucked!
Ran 5 miles this afternoon in thewarm st george sun. Legs are feeling better today.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.40 | 0.00 | 0.00 | 0.00 | 13.40 |
| Ran 9.4 with cathy, kristal, and john around the virgin river and bloomington hills trails. Slow pace. Then took the family to zions park and chased the kids all over angels landing trying to get good photos of everyone. My legs are tired now!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.85 | 1.25 | 0.00 | 0.00 | 6.10 |
| Crossfit
5 rounds of:
400 run
14 kb snatches (7 ea arm) 45#
10 rubber band pull downs
30 abmat
1 mile warm up @ 8:30. Each 400 had a 0.15 mile warm up at 8:30 then 400 at 7:00
This evening I did an easy 5k around the track while cathy and friends did their intervals. Ave 7:45 pace. My legs are coming back.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 0.00 | 0.00 | 3.20 |
| My new year eve run. I am so happy that it feels good to run again.
I met all my goals this year. PR my marathon and 10k, and run 2000 miles for the year.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 94.45 | 1.25 | 0.00 | 0.00 | 95.70 |
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