| 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 | | 983.15 | 199.40 | 93.90 | 0.00 | 1276.45 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Ran the marathon course with cathy and friends. Easy pace.
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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 |
| I'm so tight it was a yoga day.
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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 |
| Half mile warm up. A wod with a 1 mile high intense run at the end. High intense was more of just survive after being sick and sore for a week. Half mile cool down.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.00 | 0.00 | 0.00 | 4.00 |
| afternoon run on bloomington loop. ave 7:52
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.50 | 0.00 | 0.00 | 0.00 | 0.50 |
| WOD
Stretching and half mile warm up
10 min of: 10 Dips and 10 Front squats
rest 3 min
push press 3 reps and 20 burpees for 3 rounds
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Ran the navajo/piute loop with one loop around the park. Ave 8:27
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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 the mayors loop (virgin river trails) with cathy. easy pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| WOD with 1 mile warm-up.
4 rounds of: pullups, kb swings, and double unders
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 3.00 | 0.00 | 0.00 | 6.20 |
| Bloominton loop with 2 loops around the park. ave 8:02
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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 |
| wod (nancy) biked instead of run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.50 | 1.00 | 0.00 | 0.00 | 2.50 |
| out and back. Ran at 85% coming back
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 0.00 | 0.00 | 0.00 | 13.50 |
| Ran with cathys group from snow cyn to home. Lots of walking. ave 10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 2.00 | 0.00 | 0.00 | 4.50 |
| 4 ladders with 4 min recovery between
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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 |
| wod
10 min "Cindy" and 3 min plank. completed 7 and 2/3 rounds.
Cindy is 5 pull ups, 10 push ups, & 15 air squats. The push up is my weakness
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.10 | 0.00 | 0.00 | 0.00 | 9.10 |
| Bloomington ranches loop. Very tired today. every mile was tough. ave 8:25
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.00 | 0.00 | 0.00 | 7.00 |
| track
20x100 at marathon pace
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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 |
| Strength
mondified "Fran"
3x of 10 trusters and 5 pull-ups
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.70 | 2.00 | 0.00 | 0.00 | 4.70 |
| Tempo. 2 miles @ 8 and 7:29
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 3.00 | 0.00 | 0.00 | 6.00 |
| Run.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mile warm up
WOD. lots of pull-ups, burpees, toe2bar. plank
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 3.50 | 0.00 | 8.00 |
| Track
14x200's at 6ish pace. 100s in warm up and 6 stairs after.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 2.00 | 0.00 | 6.00 |
| Tempo run, sort of... first 3 miles was loosening up, ran 2 miles at 7:30, 1 mile cool down
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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 with cathy and her friends. Lots of walk breaks. ave 9:22
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 2.50 | 0.00 | 8.00 |
| Track
8x400 w/ 400 recovery (not to exceed 2:30)
400 ave time 1:39 (6:35)
2mile warm up, 400 stretches, 2x100, 8x400, 5 stairs, 1.5 cool down
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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 |
| Strength work. wod
Back squats and 15 min "cindy". (5 pullups, 10 pushups, 15 squats) completed 11 2/3 rounds. push ups are my weakness
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| TM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ran the red hill loop with cathy. easy pace
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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 |
| 2 mile warm up
WOD
A.1. HSPU 4 ea, 4x
A.2. Bar Dips 4 ea, 4x, rest 1 min
+
5 rounds of: 5 K2E and 10 box jump burpees
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 3.00 | 0.00 | 5.20 |
| Tempo run
1 mile warm up, 3 mile tempo (7:20), 1.2 cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.40 | 0.00 | 2.00 | 0.00 | 7.40 |
| track
2 mi warm-up, stretches and 3x100, 6x400 (1:34), 4x200 (44), 4 stairs, 1 mile cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 6.00 | 0.00 | 0.00 | 13.00 |
| Ran the SGM course this morning. Good run!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.40 | 0.00 | 0.00 | 0.00 | 4.40 |
| Easy run before a wod. ave 8:18. wod was bench press, k2e, front squats, t2b
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 2.00 | 1.00 | 0.00 | 7.00 |
| Progressive Tempo. Little tired and sore today. Taking it easy for a tempo.
Mile 1 warm up (8:44), mil 2 (8:31), mil 3 (8:12), mil 4 (8:00), mil 5 (7:21), mil 6 cool down (8:15), mile 7 cool down (9:23).
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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 |
| wod warm up only. tired!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 2.50 | 0.00 | 7.30 |
| Track - 400 & 600 at 10k pace with 200 recovery
2 mile warm up, dynamic stretches, 2x 100, 4x400 (1:40) with 200 recovery, 4x600 (2:31) with 200 recovery, 2 stairs, cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| Long run around town. 8:30 pace
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy run on the bloomington loop. ave 8:25
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 2.00 | 0.00 | 0.00 | 8.60 |
| Mid week long run with 2 miles of tempo. Ran the bloomington ranches loop during lunch
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run with cathy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| Easy run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 4.00 | 0.00 | 8.50 |
| Tempo run
2 mi warm-up, 2 miles out (7:16, 7:24), 0.5 mi recovery, 2 miles back (7:02, 7:12), and 2 mi cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 2.70 | 0.00 | 0.00 | 7.70 |
| Track
2 mi warm up, 400 dymanic stretching, 3x100, 5x800 (10sec faster than MGP) w/400 covery, 4 stairs, 1 mi cool down.
800's should have been 7:45 pace. Ave 7:10 pace.
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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 |
| Easy run followed by strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| Long Run. Got out late, only made it 10. ave 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Easy run on the bloomington loop. ave 8:22
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 3.00 | 0.00 | 0.00 | 6.70 |
| Kinda had a moderate tempo run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 0.00 | 0.00 | 4.50 |
| Warmup: 2 ladders on TM and xfit WU.
3x of 3 rounds of pull ups, push ups, squat followed by 2 ladders on the treadmil
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Long run, ave 8:28
Ran ther first 7 miles uphill and with strong head winds (in every direction) Blahhh!!! Had a tail wind the last 2 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.40 | 0.00 | 7.00 | 0.00 | 8.40 |
| Tempo run
Ran with John who is a lot faster than me. He needed an easy run and I needed a tempo. 8:30 warm up. Ave 7:10 for 7 miles. Felt good. :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.40 | 0.00 | 0.00 | 0.00 | 2.40 |
| Warm up run with 3 moderate ladders. xfit wod
a.1. weighted pull ups 3x5reps with 30# vest
a.2. 70 sec plank with weighted vest
+
3 rounds of:
15 ring dips (used purple band)
14 weighted OH lunges (35#) 7 steps each arm
40 Double Unders ( 3rd round I did almost 40 unbroken)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.75 | 0.00 | 3.25 | 0.00 | 9.00 |
| Accelerations on 1 mile intervals. First mile WU, 400 @ 7:50, 1200 @ 7:30, 400 @ 7:20, 400 @ 7:20, 1200 @ 7:00, 400 @ 7:10, 1200@ 6:50, CD. Ave 8:01
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 0.00 | 0.00 | 0.00 | 3.40 |
| WU, 5 rounds of "cindy" with 1 mi easy run in between.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| easy run today. Very nice werather!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Bloomington Loop. Ave 8:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.30 | 1.00 | 4.00 | 0.00 | 8.30 |
| Tempo with the STG running Club. Ran the mayors loop. 1.5 mi warm up (9:15s), progressive tempo (8:00, 7:35, 7:08, 7:10, 7:20(hill)), 1.8mi cool down
First time back with the club. Lots of surprised faces to see me there. Lots of shocked reactions on how well I did! On my own I have had some very good tempo and speed workouts. I'm feeling so much better. The last 2 months has been epic. It has all been about my glutathione levels!! :)
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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 |
| Run warm-up
wod - 5 rounds of back squats and HSPU. and, 2 rounds of DU, thrusters, PU
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 0.00 | 10.30 |
| night time run around town. Very nice weather! ave 8:20
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 3.00 | 0.00 | 9.50 |
| ~~Tempo run (sort of)
2 mi WU, 3 mi tempo (7:17, 7:17, 7:19), rest was slowed down to low 8’S. Feel a little tired today. Last tempo mile was uphill. That was hard! I was hoping to do a 6-7 mile tempo pace. Oh well, I have lots of time to improve!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 14.20 | 0.00 | 0.00 | 14.20 |
| Ran 6 mi of the SGM and then took the long way home through green valley. Ave 7:50
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| Easy run. bloomington loop. ave 8:20
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 5.00 | 0.00 | 9.00 |
| Tempo - 2 mi warm up(8:30's), 1st tempo mi was a tough uphill (7:50), the next 3 mi was gentle down or flat(7:25. 7:26.7:26), last tempo mi was light uphill with a short tough climb at the end(7:30). 2 mi cool down (8:30's)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 1.50 | 0.00 | 5.60 |
| Invervals on Mayors Loop
1.5 mi WU, 400 @ 6:40 with 400 recovery 6x, 1.1 mi CD. Ave 7:50
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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 |
| Easy run around the bloomington loop extended. Ave 8:00
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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 |
| Bloomington loop with two laps around the park. ave 8:03
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.00 | 0.00 | 6.50 |
| 4 miles of tempo at 7:30. tired this week.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.10 | 0.00 | 0.00 | 0.00 | 10.10 |
| Ran the dixie center loop. Very windy and hot! ave 8:15
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 0.00 | 0.00 | 14.00 |
| Ran a loop around town. Very windy again! Ave 8:20
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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 |
| Very easy and nice morning run. ave 8:40
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| Mayors loop with cathy and britnee
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.80 | 0.00 | 2.00 | 0.00 | 6.80 |
| track
20x100 with 100 recovery. Ave time 20sec. last two 200s ran faster... doh! This was suppose to be slower. oh well!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 0.00 | 0.00 | 0.00 | 2.20 |
| Easy run with xfit warm up
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| long run with cathy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.20 | 3.00 | 0.00 | 0.00 | 5.20 |
| Easy run... sort of... deer flies chased me through half this run. I killed A LOT of flies!! ave 8:05
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 4.00 | 0.00 | 8.00 |
| Hill and tempo run. last miles were so hard against the wind. No deer flies in the wind.:)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 3.00 | 0.00 | 0.00 | 5.30 |
| Bloomington Loop. Ran better today. Why? because this time I was nurished better. Yesterday I ran very hungry. Ave 7:45 First mile was fastest... out running the deer flies
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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 |
| TM
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.50 | 0.00 | 4.50 | 0.00 | 7.00 |
| tempo. course was rollers and the temp got up to 90 degrees by the end.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Lunchtime run in the heat. Bloomington loop. ave 8:01
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.70 | 0.00 | 0.00 | 0.00 | 3.70 |
| Lunch time run. ave 8:15 and hot outside
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 12.00 | 0.00 | 0.00 | 16.00 |
| Long Run. Ran the st george marathon course from red mtn trail head to home. Ran MGP for 12 miles then picked up cathy and ran the last 4 miles with her. MGP 7:40's
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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 |
| Easy morning run with cathy along the virgin river trail
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 5.00 | 0.00 | 8.00 |
| Tempo run. Ran early with the club on the mayors loop. Held tempo around 7:10-7:15. Good Run!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 10.00 | 0.00 | 0.00 | 17.50 |
| Long run. Ran the SGM course. Had a lot of 7:30's. I really should be slowin these run s down. I slowed down the last 3 miles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.70 | 0.00 | 0.00 | 0.00 | 5.70 |
| easy run. loosen up
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 2.30 | 0.00 | 3.00 | 0.00 | 5.30 |
| short tempo
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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 |
| TM. ave 8:20
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Tonaquint loop. Hot and windy. Not too bad. Ave 8:10
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| long run day. Took it down a little. last 2 saturdays were long. Ran around town. Ave 8:04
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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 |
| Easy morning run with cathy.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.30 | 0.00 | 5.00 | 0.00 | 9.30 |
| Tempo Tuesday... Mayors loop with the running club. 2.2 mile warm at 8:45 pace. Ran 5 mile tempo at 7:10 ave. 1.8 mile cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| Easy run. But... The AC was out in my treadmill room. It was 111 outside and hotter inside! I managed the run but the last mile was hell!!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| ran to the rec ctr in the heat of the day (106). ran 2 miles on the treadmill. ran home
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 10.00 | 0.00 | 0.00 | 15.50 |
| Long run on the SGM course. Went out too fast in the begining. slowed it down for the end. Lots of friends and fun! ave 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.60 | 0.00 | 0.00 | 0.00 | 6.60 |
| Easy run with cathy. mayors loop
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Moderate run. Hot (low 90s) and windy but overcast.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 0.00 | 4.50 | 0.00 | 10.50 |
| Intervals (treadmill)
2 mi WU, 3x100 progressive, 200, 400, 600, 800, 1200, 1600, 1200, 800, 600, 400, 200 @ 7:00 pace, 1 mi CD
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.30 | 0.00 | 0.00 | 0.00 | 12.30 |
| Red hills loop extended. Rough day and got out late so a little hot. first 5 miles uphill. ave 8:27
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.50 | 0.00 | 0.00 | 0.00 | 9.50 |
| mayors loop with cathy for 5 miles and added a little more after
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 0.00 | 0.00 | 10.50 |
| Easy run
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 0.00 | 0.00 | 0.00 | 4.10 |
| Easy run with cathy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 5.00 | 0.00 | 0.00 | 9.10 |
| Almost a tempo run. The temp was low 80s when I started and finished low 90s. ave 8:01
First 3.5 miles was uphill. Then down and flat the rest of the way back. Held just under marathon pace for 5 mi
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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 |
| Easy run in heat of the day. ave 8:20
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 3.00 | 0.00 | 8.20 |
| TM intervals
2.2 warm up, 4x100 progressive, 2x200, 4x400, 3x800 progressive, 1mi cool down
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.10 | 13.00 | 0.00 | 0.00 | 18.10 |
| marathon route. ave 8:01
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.20 | 0.00 | 0.00 | 0.00 | 8.20 |
| Ran with cathy this morning. It was cloudy so the heat was held in. 90 at 5:30am. Blah!!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 2.00 | 3.00 | 0.00 | 8.20 |
| Progressive tempo on the treadmill. Cool and windy on the TM. :)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| TM
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.40 | 0.00 | 0.00 | 0.00 | 16.40 |
| Ran down the SGM course this morning. It was hot! The planters in my left foot flared up. Not a good! ave 8:40
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Easy run at lunch. It was almost 100 outside. ave 8:13
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| Ran from diamond vly to dammeron vly and back on the SGM course. Enjoyed the cooler temps. Ran easy with cathy the first 5 miles. Pushed back at close to marathon pace.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 20.80 | 0.00 | 0.00 | 0.00 | 20.80 |
| Long run. We ran from the SGM start to almost mile 21. My odometer isnt exactly correct. Not enough water and nutrition. Last couple miles were hard. Ave 8:45
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.00 | 0.00 | 0.00 | 6.40 |
| Easy run with Cathy. Very humid this morning! But keep the rain coming!!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.60 | 0.00 | 0.00 | 0.00 | 5.60 |
| Run during lunch. Hot!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.20 | 0.00 | 0.00 | 0.00 | 11.20 |
| Ran my red mtn loop. evening run. ave 8:35
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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 during lunch. HOT! ave 8:24
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.20 | 0.00 | 5.00 | 0.00 | 8.20 |
| TM tempo. 2 mi warm up, 5 mi @ 7:25, 1.2 mi cool down
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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 |
| weights today
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| Tonaquint loop.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| 1 mi warm up TM. strength training
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 15.50 | 0.00 | 0.00 | 0.00 | 15.50 |
| Ran up and then back down the SGM course. It was a rough start with sore lower legs. Didn't mind the steep uphill.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| Morning run. felt cooler. ave 8:26
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.10 | 0.00 | 0.00 | 0.00 | 3.10 |
| Lunchtime run. Ave 7:48. Only 102 outside
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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 |
| rode stationary bike for 1 hr and weights. walked this evening
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 0.00 | 0.00 | 6.20 |
| ran with cathy. very easy
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.00 | 11.50 |
| Ran up and back on the SGM.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| Bloomington loop for lunch. No gps. felt slow!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| Bloomington loop for lunch. Ave 7:55 warm up was a 8:30
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 0.00 | 0.00 | 0.00 | 16.00 |
| Very sloww run with cathy on the SGM course. I was very sore after yesterdays strength workout
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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 |
| Bloomington loop
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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 |
| Bloomington loop plus two laps around the park
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| run and strength
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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 |
| Went walking
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| I was done after 7!!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.10 | 1.50 | 1.40 | 0.00 | 7.00 |
| TM. ran half mile warm up. Every quater after that I did surges (alt MGP & 30sec faster MGP) for a tenth. Second to last qtr held MGP for qtr.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 5.00 | 0.00 | 0.00 | 6.00 |
| Very nice weather. bloomington loop for lunch
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.20 | 0.00 | 0.00 | 0.00 | 5.20 |
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| TM easy with 4 easy ladders
|
| | 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
| |
| | 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)
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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 |
| Went walking
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| | 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.
| |
| | 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
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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 |
| 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)
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| | 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
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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
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
| |
| | 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
|
| | 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!
|
| | 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
|
| | 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
|
| | 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
|
| | 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
|
| | 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#
|
| | 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.
|
| | 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)
|
| | 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!!
|
| | 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)
|
| | 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
|
| | 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
| |
| | 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
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 4.40 | 0.00 | 0.00 | 4.40 |
| run. ave 7:45
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit. Did half the req's. sore today
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 8.70 | 0.00 | 0.00 | 8.70 |
| Bloomington ranches loop. ave 8:03
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.50 | 0.00 | 0.00 | 0.50 |
| Crossfit (9:54)
For Time:
25 bar dips
25 K2E
25 ground to OH, 95#
25 DU
25 SDHP, 95#
+
800 meter run
|
| | Race: |
snow cyn half (13.1 Miles) 01:38:52, Place overall: 147, Place in age division: 14 | | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.10 | 0.00 | 0.00 | 0.00 | 13.10 |
| Very nice morning for a run. Kept it easy! Feel Great!! ave 7:33
overall 147/1244 Male 98/429 Age 14/52
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
|
A. Pull up ladder 1-5 x 5 sets. Not for time
+
15 minute AMRAP:
12 push ups
7 T2B
10 burpees
+
3 minutes of accumulative Plank
WOOF!!! That was a beast. Just the warm up & the pullups had me worn out! 6 rounds on the amrap.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Lunch time run. ave 8:10. Nice day! Feel good
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Crossfit
A1. 60 sec. unbroken kb swing amrap x 3 sets @ 55#; rest 30 sec.
A2. 60 sec. amrap box jump @ 24″ x 3 sets; rest 30 sec.
A3. FLR on rings – 60 sec. UB x 3 sets; rest 3 minutes
B1. Wt. Back Ext., 10 x 3 sets (3by2 count); rest 60 seconds
B2. Laying barbell Tricep ext., 10 x 3 sets, (2by1 count), rest 60 seconds
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| easy with cathy in hawaii
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.00 | 0.00 | 0.00 | 0.00 | 7.00 |
| TM hill intervals
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| wikiki
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| Did a loop around diamondhead crater
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 26.00 | 0.00 | 0.00 | 0.00 | 26.00 |
| 8mi Diamondhead crater
18mi Wa'ahila ridge trail. To the top of olympus!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| Manoa Falls
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM easy progressive
1mi (6.7,6.9,7.1,7.3) 2mi (6.7,7,7.3,7.6) 3mi (6.7,7.1,7.5,7.9) 4mi (6.7,7.2,7.7,8.2), 5mi (6.7,6.9,7.1,7.3)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.25 | 0.00 | 1.00 | 0.00 | 1.25 |
| Crossfit (time: 16:25)
A. Back Squat – 2 x 5 sets @ (3by1 count), build each set – NO MAX
+
2 rounds for time of:
Run 800m
50 Push Press 75#
20 Burpees
+
10 evil wheels (2x10)
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Crossfit (12 & 1/3 amrap) 1 mi warm-up on the TM
A. Back Squats (work on technique)
B. 15 min amrap “Cindy”
5 pull-ups
10 Push-ups
15 squats
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.20 | 0.00 | 0.00 | 6.20 |
| Bloomington loop Extended. Kind of a tempo run. Ave 7:34
|
| | 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
+
4 min FLRs
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| 4 mile walk with family
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.30 | 0.00 | 0.00 | 0.00 | 7.30 |
| Easy run. ave 8:14
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Blommington loop plus 2 loops at park. Ave 7:48
| |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.90 | 0.00 | 0.00 | 0.00 | 8.90 |
| Trail run. navajo loop. ave 8:37
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.60 | 4.00 | 0.00 | 0.00 | 11.60 |
| Tried a morning run on the TM. Did feel it. 2.3 mi
Evening run. ran into Aaron Metler and my run became a tempo run. Fun to catch up with good friends. Bfore aaron I ave 8:20. With aaron I ave 7:20 and he slowed down for me. haha. 9.3 mi
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.00 | 0.00 | 0.00 | 6.00 |
| Bloomington loop. ave 7:57
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| TM. set speeds on a pyramid. ave 8:22
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 0.00 | 0.00 | 9.20 |
| Trail run. Webb Hill and the new KLC (kentucky lucky chicken) trail.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| Crossfit with a run warm up
A1. 1-4 HSPU Ladder x 4 sets; rest 60 sec
A2. Weighted Dip, 3-5 x 4 sets; rest 60 sec (30# vest)
+
5 ROUNDS OF: (7:03 time)
5 T2B
10 box jump burpees
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.20 | 0.00 | 0.00 | 0.00 | 10.20 |
| Combination of the bloomington loop and bloomington ranches loop. Ave 8:03. Good Run!!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| crossfit
Back squats and front squats. It hurt!!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.80 | 0.00 | 0.00 | 0.00 | 3.80 |
| TM easy progressive. ave 8:25
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.50 | 0.00 | 0.00 | 0.00 | 6.50 |
| easy rum. later lots of weights
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| taril. painted cyn. beautiful!
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| Trail. ran along the mtn back to condo. ave 8:14
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 2.00 | 0.00 | 5.00 |
| Track. warm up, core = 40x10 @ max, recov 10s, 50x8 @ 8/10 max, recov 15s, 100x6 7/10 max, recov 30s, 200x2 recov 1min. 4 stairs, cool down
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.00 | 0.00 | 0.00 | 0.00 | 4.00 |
| TM. 1milex4, 20 squats & 20 pushups after each
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.00 | 3.00 | 0.00 | 0.00 | 9.00 |
| Morning Christmas race. The resort put on a small race. I got 2nd place. ran this eveing to on the TM.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.50 | 0.00 | 0.00 | 0.00 | 5.50 |
| lunch-time run. No watch but Im sure I pushed it a little bit.
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 1.00 | 0.00 | 0.00 | 0.00 | 1.00 |
| Crossfit with 1 mile warm up
10 min build to a tough 1 in the Clean n Jerk; not a max
+
15 min AMRAP: (8x)
5 Thrusters 95#
7 T2B
9 Wallballs
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 6.90 | 0.00 | 0.00 | 6.90 |
| Bloomingto loops. ave 7:54
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| TM run. ave 8:25
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 983.15 | 199.40 | 93.90 | 0.00 | 1276.45 |
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